Nowadays, people complain about lower back pain a lot. It is actually considered to be the leading cause of disability in the whole world. Still, there can be achieved some relief as well as reduce the pain drastically if you stretch properly!
Why This Kind Of Stretches Are Important?
This has been proved by numerous kinetic researchers and healthcare practitioners: if you do sciatica stretches regularly, you’ll prevent or improve the symptoms of lower back pain. You’ll also improve your flexibility and be stronger. This also refers to elderly as well as obese people.
When people have back pain, they usually take painkillers and lie in bed, but according to research, this is the worst thing for them. It would be the best to stretch or do exercises!
What Causes Sciatica Pain To Appear?
The pain affects the sciatic nerve which is considered to be the longest in the body. It stretches from the lower spine down to the feet. The nerve becomes constricted and causes excruciating pain. Stretching can decrease the pain significantly.
6 Lower Back Stretches That Will Help You Decrease the Sciatica Pain!
You should first warm up your muscles for 5 minutes before you do any exercise. That will help you improve mobility and decrease the risk of injury. You can do: an easy bike ride, a brisk walk, rebounding, jumping jacks etc.
Here are the best 6 stretches to do as series!
1. Camel Pose
Muscles stretched: external obliques and rectus abdominus
Make sure your lower legs are at hip width while you kneel on the floor. Your feet should be flexed behind you. Put a thick towel or a yoga mat under your knees.
Your hands should be on the bottoms of your feet. Push your shins to the floor while you raise your hips up and forward. If it’s not comfortable for you to reach the bottoms of your feet, your toes should be on the floor. Put your hands on the heels while you lift the heels towards up.
Your head has to be up with the face toward the ceiling.
Try to stretch as it is comfortable for you. Just make sure you don’t compress the lower back. Remain like that from 30 to 60 seconds.
2. Wide Forward Fold
Muscles stretched: adductors.
This pose along with the following one will stretch your inner thighs and open your hips. You’ll also prevent lower back strain and increase mobility.
Use a thick towel or a yoga mat to sit on the floor. Your legs should be out to either side so that you can form an angle of 90°. Make sure your knees are parallel to the ceiling.
Make sure your spine is straight while you bend your knees slightly. Your feet along with the toes should be stretched toward the ceiling. Try to press through your heels.
Use both of your hands to reach for your feet. Straighten your legs slowly and then, lean forward. In case you can’t reach your feet, put your hands on your legs as far as you can. Try to keep a long torso and bend at the hips.
You should feel the stretch in the back of your legs. Remain in that position for 1 minute. Then, go back into the initial position.
3. Frog Pose
Muscles stretched: hip flexors and adductors.
Start on your knees and hands, but keep your back straight.
Try to widen your knees very slowly. You should feel tension in your groins and inner thighs.
Your forearms should be lowered to the floor and they should be aligned with the torso. Your back has to be straight! The insides of your feet and calves should have a contact with the floor. Your ankles should be aligned with your knees. Flex your toes.
Hold in this pose while looking forward for 30 seconds. Use your hips to push toward the floor. That will help you optimize the stretch.
4. Wide Side Lunge Pose
Muscles stretched: hamstrings and adductors.
This pose will open the backs of your legs as well as the hips.
Both of your feet should face forward in a wide stance. You should keep your legs straight.
Use your hands to walk with them to your right foot. Rotate your left foot, but bend your right knee. Your toes should be pointing toward the ceiling. Your right foot should stay flat on the floor. Your right ankle should be aligned with your right knee.
Keep this pose for 30 seconds. Round up. Then, repeat the same on the opposite side.
5. Butterfly Stretch
Muscles stretched: adductors
For this pose you should sit on the floor. Make sure the soles of your feet are together while your back is straight.
Use your knees to press down the floor. Your hands should engage the stretch.
Keep in this pose for 30 seconds. Then, release. Repeat this as many times as you can. If you want to have a deeper stretch, your feet should be closer to your body.
6. Forearm Extensor Stretch
Muscles stretched: forearm extensors.
Don’t be confused as when you have strong arms, you let the stress of weight-bearing to be more widespread and go on the lower back.
Stand while your back is straight. Your feet should be shoulder-width apart and your chest should be out.
Then, use your left hand to extend it in front of you. It should be at shoulder height, but the palm should face down.
Use your right hand to cover the back of your left hand. Pull down your left hand gently.
Use your left hand to press towards your body, but do it with your right hand.
Stay like that for 30 seconds. After that, release. Now you can switch hands.
Here are some things you shouldn’t forget while you’re performing these lower back stretches:
- A complete exercise can’t be replaced by stretching. Try to have resistance training exercises as well as do aerobic regularly. It will reduce your lower back pain significantly.
- There are some stretches which will have a counter-effect. Try to visit a professional before you decide doing them. You should be extra careful if you have nerve impingement or inflamed vertebral discs.
- Chronic lower back pain is a terrible condition with excruciating pain, but it isn’t life-threatening. As soon as you find out the source of your problem, try to keep a good diet regimen along with practical exercise to alleviate the pain. The cause can be very simple and include your posture or be more complicated, like for example, a herniated disc.