Tim the "Physical Therapist"

Image source: Getty Images

Dad back is real. It hurts. It starts early, and untreated, it’ll stay with you. Every now and then, you think you’re feeling better, and then BAM — dad back is back.

Prevention is probably the best route with dad back. Despite my best efforts of staying fit (more on this coming), I got and continue to get cases of dad back. What’s a dad to do?

Stretch

No equipment, gym, assistance, whatever, needed. Here are three simple stretches that help me deal with dad back.

Touch the sky

Stand slightly more than shoulder width apart. Bring your hands overhead, outstretched as much as you can. You should be reaching far enough such that you feel your torso straightening out. Make sure you don’t hyperextend your back too much; to control this, try squeeze your abs slightly as you’re reaching up. Hold this for 15-20 seconds, or as long as you’re comfortable if 15-20 seconds is too long.

Lean wit’ it

With your hands still over head and keeping your torso straight, lean to the left. Imagine that your creating and angle with your left leg and ribs. If you find yourself having to shift your leg or move shoulders to keep bending, you’re probably leaning too much. Go ahead and reset your position (“Touch the sky”), and lean to just before you broke form. Hold in the lean position for 15-20 seconds, and then slowly bring yourself to the other side, and hold on that side for 15-20 seconds.

Touch the floor

Slowly bring yourself back to the first position with your arms outstretched overhead. Bring your feet together, and slowly reach down for the floor. If you can’t actually touch the floor, reach down as far as you comfortably can. Relax your shoulders and neck (i.e., don’t look at the ground, just try to let your head hang naturally), and you ought to feel a nice stretch in your back. Hold this for 15-20 seconds. Slowly roll yourself back up as if there were a string attached to the upper middle half of your back that’s pulling you upwards.

When you’re standing upright, put your hands on your waist and gently push forward, and hold this for a few seconds.

You’re done stretching. Or you could repeat these series of stretches a few times!

Easy Strength

Want to develop a stronger core? Try planking! If you’re going to do these, don’t let your hips sag, or you might worsen your dad back. Keep your butt in the air above everything else, squeeze your legs, abs, and glutes as you hold the plank position. Start with one, and hold it as long as you can until you break form. I try do planks at least twice a week. I usually do one to three sets, holding for between 45-60 seconds each time.

Disclaimer

I’m just Tim the Dad. I’m not a medical professional, certified trainer, or physical therapist. Please consult all necessary professionals before taking my advice on anything!