Sciatica Stretches

Fortunately, there are a lot of stretches that can aid to ease back pain in your lower back. Before trying any of these back pain stretches it is essential to know how to do them correctly and most efficiently.

Starting at the neck and working your way down to each muscle will allow you to use the already stretched muscles while doing the other stretches. It is important to stretch slowly and gently. It should only be done to the point of mild tension and not to the point of pain.

Do not bounce during the stretches. Simply hold the stretch for 10 seconds and then release. When starting out, three stretches is usually sufficient and as the flexibility increases so can the stretches you use for your sciatica.

For neck stretches begin with the feet flat on the floor. The head should be slowly tilted forward with the chin pointed towards the chest. Turn the head slowly to the left until the chin is aligned with the left shoulder. Hold this for a few seconds and then repeat for the right side. Return the head to the upright position and slowly tilt it to the left. The ear should be just over the left shoulder. Hold this and then repeat for the right side.

Useful Back Stretches For Sciatica And Back Pain

HIP ROTATION (OR TWIST)

The most basic stretch for sciatica and back pain in your lower back is the hip rotation or twist. Often, many people so it incorrectly and strain or hurt themselves in the process.

Begin this stretch by comfortably lying flat on the back with the knees bent. Make sure to keep the back flat on the floor while slowly rotating the hips to the left. The legs are lowered to the floor and held there for a few seconds. You will be able to feel the muscles stretching in both your upper and lower back.

Repeat this by rotating the hips to the right. Don't try to "crack" your back. The goal is not to get a pop from your spinal column but to stretch the muscles and relieve tension from shortened, tight bands of muscles.

If you are looking for someone to "crack" your back then please find a certified chiropractor and be sure to mention that you are suffering from sciatica and lower back pain. A chiropractor is trained to be able to adjust or manipulate the spine so as to bring the spine back into alignment. Nowadays, there are also devices you can use in the comfort of your home that provide spinal decompression therapy similar to what you get when visiting a chiropractor.

EXERCISE BALL STRETCHES

Ball stretching exercises are great for relaxing the body and mind. They release muscle tension, expand the tendons, increase blood circulation and improve the body's structure and alignment. Ball stretches can be performed by both men and women at any time and anywhere. These exercises must be done with great care in order to avoid any injuries.

A stretching ball is also known as an exercise ball, fitness ball, physical therapy ball, Swiss Ball, gym ball, stability ball, balance ball, body ball, etc. Exercise balls are used for stretching, exercise, and physical therapy exercise to help with conditioning and strength. It is a large inflated ball that comes in a number of sizes measuring around 35 to 85 cm in diameter.

An exercise ball acts as the surface on which exercises are performed. This enables the body to respond to its instability and work the abdominals and core body muscles.  They are perfect for stretching, improving posture and performing balance exercises.

You begin this exercise by sitting on the exercise ball with your feet on the floor and balanced in front of you. Slowly lean back over the ball and arch your back using the support of your upper arms with your body.

Try to keep your waist (or core) centered and balanced on the ball. Hold this position for as long as you can then slowly return to a sitting position.

WALL SLIDES 

Wall slides are low impact back pain stretching exercises that can assist to strengthen your legs, core, and improve posture. This exercise is done by standing straight up with your back against the wall and slowly bending your knees to a 45 degree angle.

Keeping your back straight against the wall, hold this position for about 6 seconds. After 6 seconds, slowly stand back up keeping your back against the wall the entire time. Repeat this around five times, and practice this three times a day.

LEG RAISES

Other back pain stretching exercises like leg raises can also be done on daily basis. With leg raises, lie flat on your back and lift one leg up 2 feet in the air keeping your leg straight.

Hold that position for around 10 seconds and return your leg back down. Repeat this with the other leg and practice this around five more times.

HALF SIT-UPS OR CRUNCHES 

In addition, half sit-ups or crunches or are low back pain stretching exercises that you can practice. With crunches simply lie flat on your back with your knees bent keeping your feet on the floor.

Elevate your head and shoulders up just enough so they are off the floor. Hold this position for around 10 seconds then return back down. Repeat this exercise around five more times and do these sets around three times a day.

STANDING BACK STRETCHES 

Standing back stretches will also help strengthen the back and avoid lower back pain. With standing back stretches, stand straight with your feet a part shoulder width.

Place hands on the lower part of your back and slowly bend back to a tolerable level keeping your legs straight. Hold this position for about five seconds then return to standing straight. Repeat this back stretch around 5 more times.

Sciatica stretching exercises that are practiced daily will aid you to avert future back injuries and strengthen your core, back and legs and soothe sciatica and lower back pain you might have currently if done properly. 

The last thing someone who has low back pain or sciatica wants to do is stretch, but often this is just the right thing to do. It is critical to stretch the back because the spinal column is made to twist from side to side and to bend from front to back. The spine is also designed to carry the majority of the body weight.

Stretching is a terrific way to keep these parts in wonderful working condition. Besides that, it is a good idea to do back stretches before and after any exercise or heavy labor. This will aid in keeping the muscles from getting too strained. There are numerous exercise routines used for back pain and sciatica stretches.