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Lower back and sciatica stretches

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If you’re struggling to bend your back, lift objects or experiencing lower back pain then this article could be for you. Read below for some exercises to help relieve the lower back pain or sciatica you may be experiencing.

The sciatic nerve runs from the lower back into the hip and down the back of the leg. When compressed, sharp pain or burning sensations can be experienced all through these areas as well as feelings of pins and needles and muscular weakness. 

So what can be done to alleviate these symptoms?

Pelvic tilt

Step 1) Lie on the floor with your knees bent. In this position the natural curve of your spine will lift your lower back off the floor where your hand should be able to slide underneath.

Step 2) Breathe out and engage your abdominals to rock your hips towards your head. This will press your lower back to the floor. 

Step 3) Breathe in and return to the starting position. Do this for 10-15 reps. 

 

Knee to chest stretch

Step 1) Lie on your back with your legs out straight. 

Step 2) Bend one knee towards your chest and interlock your fingers around the knee

Step 3) Hold for 30 seconds and release back to the starting position. Repeat on both sides. 

 

Pigeon stretch

Step 1) Start on hands and knees on the floor shoulder width apart.

Step 2) Bring one foot forward in line with the opposing hand.

Step 3) Rest the knee on the floor with the sole of the foot now touching the outside of the hand 

Step 4) Straighten the back leg out keeping the chest upright.

Step 5) To increase the stretch, lower your chest towards the floor. Hold this position for 30 seconds and repeat on both sides.

 

Piriformis stretch

Step 1) Sit upright with both legs out in front of you.

Step 2) Bend one knee and place the foot on the floor. Cross this leg over so that the foot is placed on the outside of the knee that is out in front of you. 

Step 3) Place your opposite arm on the knee that is bent and pull it through while rotating your spine in the opposite direction. Hold for 30 seconds and repeat on the other side. 

 

Standing hamstring chair stretch

Step 1) Stand upright with a chair in front of you about a leg length away. Lift the leg so the heel of the foot is placed on the chair with toes pointing up towards the ceiling.

Step 2) In one fluid movement, shift your hips backwards to straighten the leg out whilst lowering your chest towards your knee. 

Step 3) Hold for 30 seconds and slowly return to the starting position. Repeat both sides. 

 

For more information about back pain and sciatica

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