Pain is something that all of us experience but at times, it can be very difficult to manage. That is especially true if you are dealing with sciatic pain in your hips or lower back. The pressure on the sciatic nerve can cause severe pain in the area as well as sending pain traveling down the legs along the nerve as well. That isn’t even to mention the other possible symptoms, such as weakness, numbness, and tingling. If you have this type of pain, you already realize how difficult it can be.
If you want to lower your back pain and get back to your life again, stretching is one of the best things you can do. It does more than increasing your flexibility, it also strengthens the muscles that support the spine. When you do these stretches regularly, it allows you to do basic lifting and movement that would typically cause pain without that problem. The best time for you to stretching is now because the sooner you start, the sooner you will be on the road to recovery. Here are 6 simple stretches that make a difference:
1. Camel Pose – This pose is popular thanks to yoga and it begins with you kneeling on the floor with your knees hip-width apart. Put the palms of your hands on your lower back and gently put the hips forward and upward. Do not overdo this stretch. Listen to your body and benefit from this stretch.
2. Wide Forward Fold – This stretch can be done in a seated or standing position. Sit on the floor and spread your feet apart as far as they can go without experiencing any discomfort. Round the back and reach forward with the arms. Do not scrunch your shoulders and keep your neck relaxed. If you want to do this standing, spread your feet apart and bend forward at the hips, putting your hands as close to the floor as possible.
3. Frog Pose – Get on your hands and knees on the floor and spread your knees as far as you comfortably can but keep your feet together. Gently press down with the hips, bringing the head and chest as close to the floor as possible.
4. Wide Side Lunge – Begin with a wide stance and point your toes forward. Bend at the hips to put your fingers as close as possible to the floor. Walk your hands to one foot while bending the same knee. At the same time, turn the opposite foot and point the toes upward. Continue to work this stretch until you are in a full lunge. Stand and do the other side.
5. Butterfly Stretch – This is a very common stretch for sciatica pain. Sit on the floor with your knees wide and your feet together at the soles. Keep your back straight. Grab the feet and press gently down on the knees with your elbows. For beginners, press the knees down with the palms of your hands.
6. Forearm Extensor Stretch – Roll the shoulders back and away from the ears. The movement should push the shoulder blades closer together. Put one arm in front of you with the hand flexed down. Cup the hand with the opposite hand and gently pull it back toward you. Don’t overdo this stretch. The stretch can be felt in the forearm. It strengthens the grip to allow for safer lifting.