A tight piriformis can cause sciatic pain. Lift both legs to a 90° angle. Cross your right ankle over your left thigh, place your hands under your left hamstring, and gently raise your left leg toward your chest. Hold for 30 seconds, lower your legs, return to starting position and repeat with the other leg.
11. Prone Spine
For the lower back and abdominals.
Lie on your right side with your hips, knees, and shoulders in line. Slightly bend both knees, then grasp your left shin with your left hand and pull gently toward your buttocks. Hold for 30 seconds, release, and repeat on the other side.
13. Quadruped Arm/Leg Raise
See this YouTube video for a demonstration of this whole-body stretch.
14. Side Plank
A great all-around stretch for balance and core and back muscles.
Lie on your back with legs straight. Raise your arms to shoulder level, perpendicular to your body, palms down. Lift your right leg off the floor to a 90° angle and slowly rotate it across the left leg while you turn your head to the right. Place your left hand on your bent knee and gently stretch for 20 seconds, allowing your back to move with your bent leg. Slowly return the right leg to the starting position and lower to the floor, then repeat with left leg.
16. Standing Hamstring
Stand with a low table or chair in front of you, about knee height. Place the heel of your right foot on the chair and slowly lean forward, keeping back straight in line with the hips. Extend your right hand toward your right foot and hold for 20 seconds. Return to starting position and switch legs.
17. Total Back
Stand behind a chair, table, or other sturdy object at arms’ length, at shoulder or slightly lower height. Put both hands on the chair, bend your knees slightly, and lean forward, allowing your butt to move back while your head drops in line with your spine until it is between your upper arms. Hold for several seconds, return to starting position, and repeat.
Stretching is exercise and requires a cool-down. Lie with your back flat on the floor, knees bent to prevent strain, hands resting at your sides. Take as much time as you like to breathe deeply, feeling the stress and pain release from your body.
images source: pillows.com
- Remove The Pain In The Back And Neck Forever
There’s nothing more uncomfortable than waking up from a nice nap only to find that you pulled a muscle in …
- 3 Best Abs Exercises That Help Prevent Lower Back Pain
Exercising your lower abdominal muscles regularly can help prevent back pain. Building up the muscles in your core can help to …
- 7 Easy Stretches For Better Flexibility And Complete Lower Back Pain Relief
Statistics for ailments like lower back pain are skyrocketing – according to the American Chiropractic Association, 31 million Americans are …
- 4 Tips for Avoiding Back Pain at Work
Over a million Americans suffer back pain as a result of an injury at work, whether acute or due to …
- 6 Exercises For Lasting Lower Back Pain Relief
There’s nothing like a bit of back pain to make it hard to get up in the morning. If you’ve …
- Got Back Pain When Sleeping? Here’s How to Fix It
One of those unfortunate signs of getting older is waking up stiff and sore. If you typically experience back pain …
- 6 Back Pain Symptoms That Might Signal A More Serious Problem
Back pain is one of the most common aches and pains experienced in modern society. Often caused by a pulled …
- The Castor Oil Remedy That’s Highly Effective Against Allergies And Back Pain
Castor oil is an affordable and significantly underrated ingredient for natural remedies. Not only does castor oil offer many benefits …
- Tylenol Medication For Back Pain and Osteoarthritis Is No More Effective Than a Placebo
Acetaminophen – also known as Tylenol and Paracetamol – is incredibly popular as a pain reliever. Throughout the world, people …
- Stop Back Pain With These 5 Yoga Moves
According to WebMD, studies have shown that twelve weeks of yoga can reduce symptoms of lower back pain and improve …
- Press These Three Points And Back Pain Will Disappear Instantly – Here’s How
Back pain is no walk in the park. Since your back supports your spine, the muscles and nerves in these …
- 8 Yoga Poses You Can Do in 8 Minutes To Relieve Back Pain
If you don’t exercise regularly, then chances are that you have a bad back. Contrary to what you may believe, …
- How To Get A Deep Piriformis Stretch To Get Rid Of Pain In The Back, Hip, Buttocks & Legs
Lower back pain is very common and can be the result of a variety of causes. One of these isn’t …
- 6 Lesser-Known Ways To Deal With Lower Back Pain
Lower back pain can come from all sorts of sources, and there’s no one universal cure. Many people go through …
- 17 Best Home Remedies for Back Pain Relief
For those of us who’ve experienced back pain, we know that there’s very little else that is as uncomfortable, inconvenient, …