Exercises for Sciatica and Lower Back Pain.
As explained before there are many Causes for lower back pain or sciatica which you can see on the previous article. Here we are going to explain some exercises which can decrease your pain and make you relief.
in this topic we will answer many questions about back bone pain. How to relieve your back pain? how to control back pain? what is the best exercises for back pain and sciatica? what is the Exercises To Treat Sciatica?.
First exercise is Deep gluteal stretch.
Position : the patient is in supine lying position, puts his leg over the other leg and from that position try to take his flexed knee towards his abdomens to stretch the gluteas muscle and maintain on the same position for about 30 seconds . Repeat the exercise for the other leg.
Second Exercise is prone torso twist.
Position: patient is in supine lying position, puts his left knee over the right one and tries to wrap the center of his body while his shoulders are closed to the ground and hold on for 30 seconds. Repeat the exercise for the other body side.
Third Exercise is shell stretch.
Position: The patient is placed prostrate on his knees on the ground and both knees and legs parallel. His leg must be either side by side or slightly wider. draw your belly button to your spine and sit your bottom back toward heels.Let your upper body fold toward the floor to stretch your lower back as much as you can.
Fourth exercise: Cobra Stretch.
The patient is lying down and face to the ground and raise the upper part of the body from the ground using his hands where the shape of the body as a shape of the arch. Be sure that your flexed elbow close to your body pull your shoulder back down away from your ears. And to maintain this position for 30 seconds.
Fifth exercise is seated torso twist.
The patient is in a sitting position with one leg extended on the floor and the other leg on the knee for that leg. Place your elbow on the flexor knee and twist your trunk using the elbow on the knee to extend the lower back muscle and get relief. Try the same exercise for the other side of the body and hold on for 30 minutes.
The sixth exercise called seated crossover hamstring stretch.
The patient is in a sitting position with right leg straight and left leg take a cross the other leg, then press with your right hand between your feet and other hand over the back.Lower your back with flexed head down to increase beck stretch.
Seventh exercise is standing toe touch.
the patient is in the standing position with a distance between the feet, then bend at the waist and try to keep your knee extended and straight and then hang your arms down trying to touch the toes.Hold on for 30 seconds.
Eighth exercise called Cat stretch exercise.
The patient on the ground in the position of prostration, hands and knees on the ground .The middle of the body is in the upright position and the patient make his belly muscle move in making a hump around spin and flex his head and chin in then move your back lower and down with extended head and chin out. Hold on for 30 seconds.