Back Exercises for Sciatica
Whenever somebody suffers from back or sciatic nerve pain, the most sensible thing to do is take proper rest. But what if I told you that undergoing some back exercises for sciatica pain can actually help you reduce and/or eliminate the pain altogether? Would you believe it? Moderate and steady back stretching exercises have proven to strengthen the spine and overall muscle system.
With all that said and done, what most of us overlook when it comes to our lower back pain is that till the time our back muscles are strong enough, engaging in any exercises to release sciatic nerve pain is not a good idea. So it is highly advised that you speak to your doctor or a physical therapist before you start any of these following lower back exercises. Also, if you are experiencing sciatica pain for a day or two, you should take appropriate rest. This will help you stay off your feet and put less stress on your lower back. However, after that time, it's better to engage in these exercises for sciatic before the pain gets worse
Back Stretching Exercises for Sciatica
these exercises help strengthen the spine and muscles. In addition to that, there's one more thing they do. These back strengthening exercises help keep the discs healthy and perfectly lubricated. The nutrition is dispersed properly and in the end, this aids the muscles of the abdomen and back to become strong
Exercise #1
engaging in any physical activities
By Sheetal Mandora
Read more at Buzzle: http://www.buzzle.com/articles/Back-Exercises-for-Sciatica.html
Whenever somebody suffers from back or sciatic nerve pain, the most sensible thing to do is take proper rest. But what if I told you that undergoing some back exercises for sciatica pain can actually help you reduce and/or eliminate the pain altogether? Would you believe it? Moderate and steady back stretching exercises have proven to strengthen the spine and overall muscle system.
With all that said and done, what most of us overlook when it comes to our lower back pain is that till the time our back muscles are strong enough, engaging in any exercises to release sciatic nerve pain is not a good idea. So it is highly advised that you speak to your doctor or a physical therapist before you start any of these following lower back exercises. Also, if you are experiencing sciatica pain for a day or two, you should take appropriate rest. This will help you stay off your feet and put less stress on your lower back. However, after that time, it's better to engage in these exercises for sciatic before the pain gets worse
Back Stretching Exercises for Sciatica
these exercises help strengthen the spine and muscles. In addition to that, there's one more thing they do. These back strengthening exercises help keep the discs healthy and perfectly lubricated. The nutrition is dispersed properly and in the end, this aids the muscles of the abdomen and back to become strong
Exercise #1
Place an exercise mat on the floor and lie face down on it.
Extend your feet behind you and lift the head towards the ceiling.
To do this, take support of your hands; place palms on floor and keep elbows straight.
Breathe normally and arch your back as far as you can.
Lock the elbows, point your toes, and look towards the ceiling.
Hold the position for 5 seconds and come back to starting position.
Extend your feet behind you and lift the head towards the ceiling.
To do this, take support of your hands; place palms on floor and keep elbows straight.
Breathe normally and arch your back as far as you can.
Lock the elbows, point your toes, and look towards the ceiling.
Hold the position for 5 seconds and come back to starting position.
Exercise #2
Place a stability ball on the floor and sit on it.
Keep your back straight and plant your feet on the floor so the ball doesn't roll away.
Place your hands on the stability ball and slowly, twist to your left.
This twist should come from your waist.
Hold the position for 5 seconds and come back to the starting position.
Repeat on the other side.
Exercise #3
For this exercise, you can either choose to sit or stand. Raise both hands over your head and clasp them together.
Keep your arms straight, elbows locked.
Slowly bend towards one side from your waist.
Hold the position for 5 seconds and come back to starting position.
Repeat on the other side.
Exercise #4
Place an exercise mat on the floor and sit on it.
Extend your left leg and keep the base of your right leg near the left thigh.
Slowly bend forward and try to touch your left foot or toes.
If you can't, you can even hold your shin; breathe normally.
Hold the position for 3-4 seconds and come back to starting position.
Repeat on the other leg.
Besides these back exercises to release the pain, you can also enroll in some yoga, Tai Chi moves, Chi Kung, and Pilates classes. These are all low-impact workouts that help strengthen the abdomen and back muscles, provide mental balance, improve lower back quality, and make your hip and hamstring muscles flexible. I would like to tell you again, although these exercises are safe, without side effects, it would be advisable to consult your doctor before Place a stability ball on the floor and sit on it.
Keep your back straight and plant your feet on the floor so the ball doesn't roll away.
Place your hands on the stability ball and slowly, twist to your left.
This twist should come from your waist.
Hold the position for 5 seconds and come back to the starting position.
Repeat on the other side.
Exercise #3
For this exercise, you can either choose to sit or stand. Raise both hands over your head and clasp them together.
Keep your arms straight, elbows locked.
Slowly bend towards one side from your waist.
Hold the position for 5 seconds and come back to starting position.
Repeat on the other side.
Exercise #4
Place an exercise mat on the floor and sit on it.
Extend your left leg and keep the base of your right leg near the left thigh.
Slowly bend forward and try to touch your left foot or toes.
If you can't, you can even hold your shin; breathe normally.
Hold the position for 3-4 seconds and come back to starting position.
Repeat on the other leg.
engaging in any physical activities
By Sheetal Mandora
Read more at Buzzle: http://www.buzzle.com/articles/Back-Exercises-for-Sciatica.html
