As anyone who suffers with Back Pain and Sciatica knows, it can happen suddenly when you have been sitting or standing in the same position for a long period of time, doing work involving a repetitive motion, or lifting. When this pain strikes, stretching your spine and back muscles can help relieve it. You may even wake up with back or sciatica pain in the morning, and need a way to get some quick relief to get started with your busy day. Doing these 4 simple stretching exercises is a great idea when persistant back pain is getting you down:
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- Knees to chest
Lie down on your back with both knees bent, and your feet flat on the floor. Grab your right thigh behind your knee and pull your leg towards your chest as far as you can. Be sure to keep your left foot and lower back flat on the floor. Hold the stretch for 30 seconds before slowly releasing, and repeat with the other leg. Do these repetitions 2 to 4 times per leg.
- Floor Twist
Lie down on the floor on your back with your arms stretched out on either side of you at a 90 degree angle to your body. Keep your right leg straight, and bend your left knee so that you put your left foot flat on the floor next to your right knee. Slowly let your left knee fall to the right side while keeping your right shoulder on the floor, until it is about 2 inches off of the floor (or as far as you can go). Hold for 30 seconds, then release and repeat 4 times for each leg.
- Bridge Pose
Begin by laying on the floor with both legs bent with your feet on the floor, about shoulder width apart. Lift your tailbone while keeping your feet and shoulders as flat on the floor as possible. Hold this bridge for a deep breath, then very slowly lower your spine back to the floor. Repeat 4 times.
- Torso Twister
This stretch is done while sitting in a chair (be careful that your chair doesn't move while doing this stretch). Sit facing forward and slowly turn your torso to the left side, gripping the chair back with your left hand and the chair arm with your right hand. Hold this stretch for 5 to 10 seconds, then slowly release and repeat on the other side. Repeat 2-4 times for each side.
At The Illinois Back Institute we are dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it. We specialize in Functional Disc Rehydration - a multi-disciplinary approach to making the back healthier without surgery, injectionsormedications. This works toward relieving the pressure off the disc by allowing the nutrients to flow back into it. In the meantime, the supporting muscles are strengthened and reactivated to help re-stabilize the spine.
If you would like to schedule a Free Back Pain Consultation, you can give us a call at 844-408-0462 or click here:
Also, if you would like to learn more about your back pain, or would like to know more about what we do and how our treatment works, we regularly hold Free Educational Seminars at each one of our clinics! To find out when the next seminar is and reserve a seat, click here:
If you enjoyed these stretches, we also have a Free Email Series of Sciatica Stretches that can be done at home, and can be extremely helpful for people who are suffering with Sciatica to relieve their pain. To sign up for the Free Series, click here:
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