Stretches to relieve sciatica, hip and lower back pain

Stretching can be really enjoyable. Particularly if your body is tight and aching. If the back of your leg is aching it could be sciatica and stretching can help. The sciatic nerve extends from the spine through the buttocks and down the legs. Usually affecting only one side, it reacts negatively to tight and stiff muscles that press on it. These sciatica stretches make your muscles feel good, but you need to stop doing any that hurt.

1. SCIATICA MOBILISING STRETCH

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Lie on back. Bring one knee toward your chest and hold it with both hands. Slowly extend your leg upward for a count of 30 and return to original position. Repeat three times for each leg while taking deep breaths throughout the exercise.

2. BOTH KNEES TO CHEST STRETCH

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Lie on your back. For more comfort a pillow can be placed under your head. With your hands on both knees, slowly bring the knees toward your chest. Hold the stretch for a count of 30 and return to the original position. Repeat the exercise three times, and make sure to take deep breaths throughout your exercise period.

3. PIRIFORMIS MUSCLE STRETCH

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Lie on your back  with comfortable support for your head if need. Bring both legs into a bent-knee position. Cross one leg on the opposite knee. Hold the thigh of the leg that has a foot on the floor. Gently pull to move it toward your chest until you feel a stretch in your butt on the side of the elevated leg. Hold the stretch for a count of 30 and return to the original position. Perform this stretch three times for each leg.

4. CAT-CAMEL POSES

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From a position of all fours, straighten your arms directly below your shoulders. Align your knees with your hips. Exert pressure on your abdominal muscles and gently push your back upward to create an arch like a cat for the first part of the exercise. The stretch works best when you let your head point downward. Maintain the pose for a count of 10 and return to the original position.For the second part of the stretch, lower the middle of your back into a reversed arch. Keep your head up to help deepen the stretch and hold the pose for a count of 10. The up and down movement of your spine provides the stretch, and you need to keep your arms straight. Repeat the cat-camel stretch 12 times.

5. STANDING HAMSTRING STRETCH

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From a standing position with your feet together, stand in front of a sturdy table that is about hip-width high. Lift one leg and let your heel rest on the object in front of you. You need to keep your legs straight without locking your knees. Bend forward at your waist while keeping your spine straight. You reach the right level when you feel a stretch in the back of the leg. Maintain this pose for 30 seconds and then release to the original position. Repeat the exercise three times for each leg.

6. TWO KNEE TWIST

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Lie on your back  with your knees bent and a pillow to support your head. Spread your arms to each side to form a T shape and keep your shoulders flat. Slowly rotate your knees to the left and hold for a count of 60 before switching sides. Repeat the stretch three times.

7. CHILD’S POSE

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Get down on your hands and knees with your hands out in front on the yoga mat. Slowly extend your hands forward as you lower your body into a crouch. hold 10 breaths.

Prevention

In general, regular exercise and building a strong core may help prevent sciatica. Maintaining a good posture while sitting and standing is important, and may make people less likely to develop sciatica than people with poor posture.

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