3. Back Exercises
These exercises increase back strength. This will help avoid putting unnecessary strain on surrounding muscles.
Prone Arm-Leg Raise
- Roll over and lie down on your stomach with your arms above you head.
- Your whole body should be touching the floor.
- Raise your right arm and left leg off together slowly.
- Hold for 5 seconds.
- Lower slowly and do the movement with your left arm and right leg.
- Repeat this exercise for 1 minute.
Lower Back Extension
- Staying in the same position as the previous exercise, rest your hands over your ears.
- It’s important that you keep your head and neck straight.
- Tightening the muscles in your lower back, gently lift your chest off the ground.
- Hold the position for 5 seconds and lower slowly.
- Repeat for 1 minute.
- Feel free to skip this exercise if it’s too painful.
4. Hamstring Exercise
For better pain relief, back exercises should always be paired with hamstring stretches. Your hamstrings are connected to your lower back, which may cause tension as they weaken.
Hamstring Stretch
Over time, this morning routine should greatly reduce your back pain. Feel free to repeat throughout the day if you begin to feel tension in your back.
As these exercises get easier to preform, keep each position for longer at a time or increase repetitions.
With a little dedication and a little sweat, you’ll never have to experience sciatica pain again!
sources:
[1]https://www.mayoclinic.org/diseases-conditions/sciatica/basics/symptoms/con-20026478
[2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2170475/
[3]https://www.ncbi.nlm.nih.gov/pubmed/7669835