6 Sciatica Stretches to Prevent and Relieve Hip and Lower Back Pain

Lower back pain is definitely one of the most common problems nowadays. You may experience soreness, stiffness, a painful sting or a shocking feeling. It is estimated that 60-80% of Americans are suffering from some type of a back pain.

In order to support your back and improve your health, it is of utmost importance to increase your flexibility and strength of the muscles.

Stretching is one of the most beneficial ways!

Stretching and Its Benefits

Stretching helps back support in different ways. If you aim to have a healthy back it needs to be durable and malleable. Probably you have experienced back pain when trying to lift a heavy object.

In order to prevent this, your back needs to be strong enough so you will be able to reach some positions and get out of them. We all know that stretching can make you more flexible.

Flexibility is of utmost importance for you since it helps you to access more different movements. Furthermore, it helps strength building and stabilizes the core, which in turn improves posture and prevents injuries.

The stretches that we are about to present will effectively prevent sciatica and back pain:

1. Camel Pose

Targeted Muscles: External Obliques and Rectus Abdominus

Put your hands behind you on the bottom of your feet while kneeling down. Push your hips up and forwards. Make sure not to put pressure on the lower back.

This stretch targets the abdominal muscles. It increases the stability of your core, thus improving your posture. Camel pose is one of the most effective ways to prevent lower back pain.


2. Wide Forward Fold

Targeted muscles: Adductors

You should sit on the ground and bend your knees. Make sure your spine is upright. Straighten your legs gradually and round your back while at the same time using your both hands to reach your feet.

If you are not able to reach your feet, you can lean forwards as much as possible. This stretch is very useful for opening the hips. It increases your mobility and prevents spraining or straining the back.

3. Frog Pose

Targeted Muscles: Adductors

Go on the floor with your hands and knees. You should widen your knees gradually until you feel some tension in the groin area. Using your hips, you should push against the floor in order to open them more.


4. Wide Side Lunge Pose

Targeted Muscles: Hamstrings and Adductors

Your legs should be as straight as possible while your feet need to be faced forwards in a wide stance. Use your hands to walk to your right foot and bend your right knee while rotating the left foot.

Point your toes toward the ceiling. Make sure your right foot is straight on the floor. This is very useful for opening the hips and improving your flexibility. Moreover, it stretches the area where the sciatic nerve passes through.

5. Butterfly Stretch

Targeted Muscles: Adductors

Sit on the floor, making sure your back is straight and your feet’s soles are touching. Using your hands, you should press down on the knees to induce the stretch.


6. Forearm Extensor Stretch

Targeted Muscles: Forearm Extensor

Your chest needs to be sticking out and your shoulders need to be rolled backwards. You should outstretch your left hand. Make sure to keep your fingers folded together and your right hand over them.

With your right hand gradually press the left one toward your body. This will strengthen your grip, which in turn will reduce your risk of injury while lifting heavy objects.

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