Exercises for Lower Back Pain and Sciatica

Because of our modern lifestyles, more people than ever suffer from lower back pain. You need not suffer any longer. Presented here are the Top 5 Exercises for Lower Back Pain and Sciatica.

The purpose of these exercises is to reduce the pain you feel now, and to reduce the reoccurrence of pain in the future. Remember that breathing is one of the most important elements of stretching, so really concentrate on your breathing as you do these exercises. Be patient and start slowly.

1) Lay flat on your back, arms to your side, legs outstretched, and breathe slowly through the nose and out the mouth. Do this for 30 seconds and allow your body to relax. This will loosen all the muscles in the body and increase blood flow, preparing you for the rest of the exercises.

2) Start out by getting on all fours, keeping your back as straight as is comfortable. Place your left leg in so that your left ankle is against your right knee. Now slowly lower yourself onto your elbows, extending your right leg out. You should feel the stretch in your buttocks. Hold this stretch for 30 seconds and repeat on the other side for 30 seconds as well. This is one of the best exercises for lower back pain and sciatica, most will feel the results immediately afterward.

3) Lay flat on your back, legs outstretched, eyes pointed towards the ceiling. Lift up your right knee at a 90 degree angle and place both hands around your right thigh. Still staying flat, and supporting your thigh with both hands, lift up your lower leg so that your foot is now at a 90 degree angle as well. Continue to raise your leg up and down for 30 seconds, you should do roughly 15 reps. Repeat with the left leg.

4) Lay flat on your back, soles of the feet on the floor, knees up. Place the right ankle on top of the left knee. Place your hands around your left leg, hands grasped around the shin. Slowly pull your left leg towards your body, still laying flat on the ground as you keep your right leg crossed over your left. You will look a bit like a pretzel, but pull back slowly and as much as you feel comfortable and hold for 30 seconds. Make sure to keep your head on the ground, and remember to breathe. Swap sides and do the other leg. If you are looking for nice beginner exercises for lower back pain and sciatica, this one is a good place to start. Repeat this stretch as much as 3 times daily.

5) Seat yourself in a chair or a firm sofa, cross one leg over the other, keeping the sole of one foot on the floor. Place both hands around the crossed leg and lean forward, stretching down as far as you feel comfortable. Bring your head down and let your neck relax. Make sure to breathe all the way through the stretch, with slow up and down motions. Hold each stretch for 10 seconds, doing 3 repetitions for each leg.

Keep at it! There is no real cure for lower back pain or sciatica, but wise men say, “An ounce of prevention is worth a pound of cure.”

Filed Under: Sciatica
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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