Back pain from Reaching Too Far
Back pain from Reaching Too Far
We’ve all done it. You’re in a rush and you reach into the back seat to grab a bag, lean across the kitchen bench to get a towel, or stretch awkwardly over your tradie ute to grab a tool. No big deal, right? The object is really light, what could go wrong? Back Pain!
Plenty—these little moments are one of the most common ways people injure their backs.
It’s not the heavy lifts that get you—it’s the quick, awkward reaches trying to save a precious 5 seconds.
Why Reaching Too Far Is Risky
When you reach too far, especially with rotation or while holding something:
- 🔄 You twist and load your spine in an unstable, highly leveraged position
- 🦴 Small joints in your spine get compressed unevenly
- 💥 Muscles are caught in vulnerable positions and can spasm to protect you
- 📉 Your core isn’t activated in time to stabilise or simply cannot due to the twisted shape you have created
These movements often combine poor posture, lack of control, and a sudden demand for strength—exactly the kind of mix that causes sprains, disc issues, or even sciatica flare-ups.
Common Everyday Reaching Mistakes
Here are the top culprits I see in practice:
🚗 Reaching into the back seat of the car - really common. Stop the car, get out and use the back door.
🧺 Stretching to the back of the laundry shelf. Have a small fold out stool close by.
🛠️ Leaning across your ute for a tool or item. It takes 5 seconds to walk around to the same side as the tool.
🛌 Rolling too quickly out of bed without engaging your core with a back that isn’t prepared for movement
Three Ways to Reach Smarter and Prevent Back Pain
1. 🚶♂️ Get Closer First
Move your body instead of overextending your arm or spine.
Before you reach—step in, squat, or reposition.
This puts your spine in a stronger, supported posture and reduces the twist-and-stretch risk.
2. 🧘♀️ Engage Your Core (Lightly!)
Before you reach, brace your belly like someone’s going to poke you in the stomach.
This pre-activates your core and gives your spine support during the movement. It’s subtle—but powerful.
3. 🛑 Slow Down and Think
Quick, careless movements are the sneaky ones. Slow it down for 2 seconds.
Check your position. Is your back twisted? Are you balancing awkwardly?
Use your legs. Use your core. And always ask: Can I get closer instead of reaching?
Movement Practice for the Week
Try this daily 30-second move to gently train your body to rotate safely:
🌀 Standing Reach and Rotate
- Stand with feet hip-width apart
- Reach one arm forward and slightly across
- Gently rotate your upper body and follow with your eyes
- Return and repeat 5–10 times per side
This restores mobility to your mid-back and teaches safer spinal rotation patterns.
The Bottom Line for Back Pain.
Back injuries often come from small, daily habits—not big trauma. Reaching is one of those habits we don’t think about... until it hurts.
Just by moving closer, bracing gently, and slowing down, you can keep your back strong, steady, and safe from unnecessary injury.
Next Week: Daily Light Exercise for a Stronger Back
We’ll explore the most effective, easy movements you can do every day to build the postural strength your back needs.
P.S. Know someone who always reaches over the car seat or stretches too far? Forward this email and help save their spine.
Need help or advice? Book a visit or reply and let’s chat about your back.
