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Easy Workouts to Reduce Sciatica Pain

Since we walk with both our feet and legs every day, we often take their functions for granted. And once we’re feeling sore and pain in these areas, that’s when we’ll take action. We’re able to use both our legs due to the strength of our spine and how it’s connected to the muscles in our glutes, as it provides additional support to keep us upright.

But sadly, there will be times when our backs will hurt, and it could be more difficult to maintain the right posture. Without doing so, you’re more at risk of getting injured and being in more pain.

For this reason, it’s important to stretch and do some exercises to help ease your spine condition and protect your body’s overall functions. So, if you’re looking for ways to manage back pain or sciatica pain, read on!

Exercise #1: Hamstring Stretch

This is a great stretch for the lower back and glutes, and it will help improve your flexibility. Ensure you are holding onto something for support, like a chair or wall, and don’t bounce as this will cause discomfort.

Go slowly and try to straighten your leg as much as possible. Don’t bend your knee and keep your heel on the floor. Hold your stretched leg for 30 seconds, then do the other side. Repeat at least twice a day.

Exercise #2: Rotational Stretch

This stretch will help lengthen the muscles of the back and side of the body, and it helps improve your posture and relieve back pain.

Stand with your feet about shoulder-width apart, with your feet facing straight ahead. Step to the right, keeping your right foot flat on the floor, and feel a stretch in your right hip and side of your body. 

Step forward again with your left foot, and repeat the same side. Make sure you go slowly to avoid straining your back.

Exercise #3: Cat and Camel Stretch

This stretch will help get your back in alignment and to reduce pain. Make sure to not overdo the movement. Use your hands for support when you need to.

Start in a table position with your hands on the floor and your knees on the floor shoulder-width apart. The arch of your back should be flat. Lift your chin up and try to align the back of your head with the back of your neck. Hold for a few seconds, then go back down.

Next, try to round your back like a camel, by curving it forward. Make sure to not arch your back, like a cat, as this can cause strain and pain. Hold for a few seconds, then go down.

Exercise #4: Glute Stretches

The piriformis muscle works as a bridge between the glute muscles and the sciatic nerve, which is responsible for giving you sensation from your legs. This muscle can easily get tight and cause back pain, so stretching out the area is important.

Start by lying down, and place your feet on the floor. Lift your toes, so your heels are touching the floor, and push your glutes upward, creating a bridge. As you lift your glutes, make sure that you’re contracting the muscles to strengthen your glutes and support your lower back.

The Bottom Line: Do These Exercises to Reduce Back Pain

To understand your back pain, you should consider how you use it and how it moves. If you are having issues with your back, a great exercise that I would recommend is yoga. It helps to develop flexibility and balance, and it helps to relieve back pain.

As always, consult your doctor if you feel any type of pain or discomfort.

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