by Looking for the Best Stretches for Lower Back Pain and Sciatica?
In this article, you’re going to learn the 5 Best Stretches for Lower Back Pain & Sciatica.
Once you have mastered these stretches, you can say goodbye to that stiff, achy, and about to spasm back.
Try doing these 5 stretches at least two to three times a day.
Once your low back is feeling less sore, you can reduce the stretches to once a day and then three to four times per week for basic back health maintenance.
SO when you’re ready to start, just lie down on the floor
Pelvic Tilt Warm-Up
We’re going to start with a Pelvic Tilt Warm-Up.
All you have to do is lie on your back with your knees bent and feet flat on the floor.
In this relaxed position, the small of your back shouldn’t be touching the floor.
To do a pelvic tilt you tighten your abdominal muscles or abs so that the small of your back presses against the floor.
Hold for 5 seconds, and then relax.
Repeat this move three times and gradually build to 10 repetitions.
Next, take a deep breath and on the exhale contract your abs, pulling your belly button towards your spine.
Hold for 5 seconds and repeat 10 times.
Now, you are ready to begin doing the 5 best stretches for lower back pain.
Best Stretches for Lower Back Pain #1: Hamstring Floor Stretch
This is one of the best hamstrings stretches for lower back pain.
Begin by lying flat on the floor with your knees bent.
Contract your abs while bringing one leg up, keeping your knee straight.
Grasp behind the calf muscle and hold for 20 seconds. Do this three times for each leg.
You can always use a Stretch Out Strap to assist you in getting a deeper hamstring stretch.
Best Stretches for Lower Back Pain #2: Knees to Chest Stretch
While you’re still on your back, with your knees bent, grab your left knee and pull it to your chest.
Hold for 20 seconds.
With your abs contracted, try to straighten your right leg.
Now if you experience any soreness in your lower back, just keep your right leg bent.
Repeat this move with the other leg.
Best Stretches for Lower Back Pain #3: Spinal Stretch
Remain on the floor and stretch both legs out.
With your right arm stretched to the right, lift your right knee and move it across your left knee.
Contract your abs before bringing your knee up and over the leg.
Hold for 20 seconds.
Repeat this move with the other knee.
Best Stretches for Lower Back Pain #4: Piriformis Stretch
When performing the piriformis stretch, make sure to contract your abs before crossing your leg and resting your foot on the other knee.
Hold this stretch for 30 seconds and then repeat with your other leg.
Best Stretches for Lower Back Pain #5: Seated Hip Stretch
While in a sitting position, cross your right leg over your straightened left leg.
Hug your right knee with your left arm, making sure to keep your back straight.
Hold this stretch for 30 to 60 seconds, and then repeat on the opposite side.
Recommended Reading
This book will give you easy-to-understand and follow sciatica exercises to give you pain relief. You’ll learn the following exercises and techniques, accompanied by clear illustrations that demonstrate the proper body positions.
Performing these dynamic exercises in Best Treatment for Sciatica Pain really can work wonders for stubborn sciatica and SI joint pain. And all it takes is just 15 to 20 minutes per day.
If you have low back pain and sciatica, help is on the way to a more vibrant and engaging quality of life. Find relief from sciatica pain and SI joint pain with these 29 proven exercises from an orthopedic massage therapist, who specializes in treating chronic pain. You’ll be glad you did!
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