6 Sciatica Stretches to Prevent and Relieve Hip and Lower Back Pain

Prevent and relieve lower back and hip pain with these 6 sciatica stretches

Lots of people suffer from lower back pain. It can be in a form of a stiffness or soreness and to reflect as painful sting or so called “shocking” feeling.  No matter how type of back pain you are experiencing even 60-80% of Americans suffer with this condition or something similar.

The health of your back can be improved by increasing the strength and flexibility of the muscles supporting the back, or those in the abdominal area, hip, pelvic and back area of course. Stretching is the best way to do it.

Benefits of stretching

Stretching can be beneficial for your back in several ways. The stretches should be durable and malleable in order to have healthy back.  Have you occur to you to pull your back when trying to lift something.  In order not to pull your back, you must train your muscles and be sure that your back is comfortable enough to reach positions and have the strength to get out from the position.

Given as an example a situation when squat down to take a heavy object you need to be flexible enough to get in that position and strong enough to get out from that position or to pick and take the heavy object .

Flexibility is number one reason for accessing a wide range of motion. Stretching can help you to be more flexible. Also not so known but stretching can help you in strengthening your muscles as well.  The bigger the range of motion is the more comfortable you are in certain positions. Take for example when you do squats.  This directly affect on many muscles in the body which can provide you to be able to squat and lift a heavy object without hurting your back.

Since we present you the benefits of the stretching you may try some of these exercises to improve your motion.

1. Camel pose

With this position you are stretching the rectus abdominus and external obliques. Knell down and put your hands behind your bottom of your feet and push your hips up and forward. Keep in mind not to put pressure on your lower back. This stretching pose will stretches the abdominal muscles and will increase the stability of the core, also your posture will be improved and the risk of hurting your lower back will be reduced.

2. Wide forward fold

Stretching of the adductors muscles;  Sit on the floor with your knees bent and your spine upright. With slow movement straighten the legs and round your back in order to reach for your feet with both hands. If you cannot reach your feet lean a little bit more than or as much as it necessary. This stretch will open up your hips and increase the mobility and further prevention of staining of your back.

3. Frog Pose

Stretching of adductors. Bent on your four and slowly widen your knees until you feel the tension in the groin muscles. Push and wide open more your hips.

4. Wide side lunge pose

Stretching of adductors and hamstrings. Stand with your feet facing forward in a wide stance and try to keep your legs as straight as possible. “Walk” with your hands to your right food and bent right knee while rotating your left foot so that the toes are pointed towards the ceiling. Keep your right foot straight on the floor. Repeat the exercise with the opposite side. This will open your hips and stretch the back of your leg the area where the sciatic nerve runs. 

5. Butterfly Stretch

Stretching of adductors.  Sit on the floor, put the soles of your feet touching each other and straighten your back. Induce the stretch by pressing your knees with your hands.  For more intense stretch bring your feet closer to your body.

6. Forearm extensor stretch

Stretching of forearm extensor muscles. Stick your chest out by rolling your shoulders backwards. Outstretch your left hand with your fingers folded together and your right hand cupped over the left.  Press your left hand on the body with your right hand.  Practicing this exercise you will reduce your risk of injury while lifting heavy objects.

Successful stretching results with regular exercising and spending no more than one minute to each one, or 30 seconds plus if your stretching requires switching sides.

Source: theheartysoul.com
Another sources linked in The Hearty Soul’s article: