6 Sciatica Stretches to Prevent and Relieve Hip and Lower Back Pain
Lower back pain is one of the most common problems that people have. It can range from slight stiffness or soreness to a painful sting or a “shocking” feeling. Regardless of what type of back pain you are experiencing, approximately 60-80% of Americans are suffering from some sort of back pain.
Regardless of what type of pain you experience, whether it`s a minor discomfort or sciatica, you can notably improve the health of your back by increasing the flexibility of the muscles supporting it, particularly the ones located in the abdominal, back, pelvic, and hip area. Stretching is one of the best ways to achieve this.
Benefits of Stretching
Did you know that stretching can help support your back in multiple ways? You can pull your back when you lift something heavy. But, you can prevent this by making sure that your back can comfortably reach some positions as well as have the strength to get out of these positions.
Stretching makes you more flexible, which helps you access a greater range of motion, which then helps you feel more comfortable in certain positions. Stretching also helps stabilize the core, which benefits your core and prevents the risk of any injury of the lower back.
1. Camel Pose
Kneel down, put the hands behind your body on the bottom of the feet, and push the hips forward. This position stretches the abdominal muscles, which in turn improves core stability and posture. Therefore, it`s no wonder that camel pose is extremely effective in preventing lower back issues.
2. Wide Forward Fold
It targets your Adductors. Sit on the floor and then bend the knees. Make sure that you keep the spine upright. Gently straighten the legs and round the back as you reach for the feet with your hands. In case you cannot reach the feet, simply lean forward as much as possible. It can help open up your hips, thus increasing mobility and preventing spraining and straining your back.
3. Frog Pose
Go on the floor with the hands and knees. Widen the knees until you feel slight tension in the groin muscles. Then, push against the floor using the hips in order to open them up more.
4. Wide Side Lunge Pose
Keep the legs straight, with the feet facing forward in a wide stance. “Walk” to the right foot with your hands. You should bend the right knee and rotate the left foot, so that your toes are pointing towards the ceiling. The right foot should stay straight on the floor for best results. Switch legs and repeat the same procedure. Doing this stretch helps open up your hips and elevates your mobility. Also, it helps stretch the area that the sciatic nerve runs through, i.e., the back of your leg.
5. Butterfly Stretch
Siting on the floor, place the soles of your feet so that they are touching each other and straighten your back. Then press down on your knees with your hands to induce the stretch. If you want to stretch more, bring your feet closer to your body.
6. Forearm Extensor Stretch
Roll the shoulders backward, put the left hand outstretched with the fingers folded together and the right hand placed over it. Press the left hand towards the body using the right hand. This stretch improves your grip and it reduces the risk of any injury while lifting heavy objects.