Have you ever experienced sciatica pain? If the answer is yes, you probably know that this condition can cause a terrible pain extending from the spine through the buttocks and down the legs, affecting one side.
Well, the good news is that there are certain stretches that prevent and relieve hip and lower back pain. We have 8 sciatica stretches that will make you feel better.
If any exercise makes you feel any hurt, you should stop doing it.
1. Sciatica Mobilizing Stretch
Lie on the yoga mat and bend your knees. Support your head with a pillow. Bring one knee in a direction to your chest and hold it with both hands.
Gradually extend your leg upward for 30 seconds. Return back to the initial position. Straighten the leg that remains on the yoga mat as much as possible.
You should repeat 3 times for each leg. Don’t forget to breathe deeply while doing the stretch.
2. Both Knees to Chest Stretch
Lie on your back and use a pillow to support your head. Place your hands on both knees and gradually bring them in a direction to your chest.
Hold the exercise for 30 seconds. Then, return back to the initial position. Repeat the stretch 3 times and don’t forget to breathe deeply while doing it.
3. Piriformis Muslce Stretch
Lie on your back with a pillow under your head. Bring both legs into a bent-knee position. You should cross one leg on the opposite knee. Then, grasp the thigh of the leg that has a foot on the ground.
To move it towards your chest, exert a gentle pull until you feel a stretch in your butt on the leg that is elevated. Hold for 30 seconds then return back to the starting position. Repeat this exercise 3 times on each leg.
4. Cat-Camel Poses
Begin on all fours. Straighten your arms below your shoulders and make sure to align your knees with your hips.
Exert pressure on the abdominal muscles and slowly push your back upward in order to create a cat-like arch. Let your head point downward in a direction to the mat.
Hold for 10 seconds then return back to the starting position. This is the first part of the exercise. In the second one, you should lower the middle of your back into a reversed arch.
To deepen the stretch, keep your head up. Hold for 10 seconds. Make sure to keep your arms straight. Keep in mind that the up and down movement of the spine provides the stretch. Repeat this exercise 12 times
5. Standing Hamstring Stretch
From an erect position with your feet together, you should stand in front of a sturdy table hip-width high. Raise one leg and let your heel rest on the object in front of you.
It is very important not to lock your knees and keep your legs straight. Bend forward at your waist but make sure to keep your spine straight.
You will feel a stretch in the back of the leg that is elevated. Hold for 30 seconds then return back to the initial position. Repeat this stretch 3 times on each leg.
6. Frog Pose (Advanced)
Get down on all fours on the width of your yoga mat. Place your hands on the ground while gradually widening your knees.
Make sure to keep the inside of the calf and foot of each leg touching the ground. Slowly lower your body down to your forearms. Hold for half a minute. Make 3 repetitions.
7. Two Knee Twist
Lie on your back and bend your knees. Use a pillow to support your head. You should spread your arms to each side in order to form a T shape.
However, make sure your shoulders are flat. Gradually rotate your knees to the left and hold for 1 minute. Then, switch sides. Make 3 repetitions on each side.
8. Child’s Pose
You should get down on your knees. Place your hands in front of you on the yoga mat. Gradually extend your hands forward while lowering your body into a crouch.
All of these stretches are extremely helpful for reducing your hip pain and lower back pain. However, to obtain the best results, perform them regularly!