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The Ultimate Back Pain Relief Tips Blog

Relieve Back Pain And Sciatica With These Four Simple Stretches!

Posted by Illinois Back Institute on Fri, Apr 21, 2017 @ 05:08 PM

sciatica-pain-relief-stretches 470x246.pngBack Pain and Sciatica can occur suddenly when you have been lifting objects, sitting or standing in the same position for a long period of time, or doing some action that involves a repetitive motion. Many people even wake up with back or sciatica pain, and need a quick way to get some relief so that they can get started with their busy day. Whenever this type of pain happens, stretching your spine and back muscles can help to relieve it. So when persistent back pain is getting you down, these 4 simple stretching exercises are a great way to make you feel better!

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- 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.

- 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.


At the Illinois Back Institute we strive to educate people as much as possible about their back, neck, and sciatica pain, because it has been proven that the more people know about their pain the more likely they will be to get rid of it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 844-408-0462 or click here!


Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.