2 Simple Stretches for Low Back Pain and Sciatica Relief

If you’re someone who regularly suffers from low back pain or sciatica, there may be times when the pain is so bad you can’t focus on anything else. In a good number of such cases, the culprit is a weakened or tight piriformis muscle. This muscle is a large, flat muscle located near the summit of the hip joint, close to the gluteal region.

This muscle helps you rotate your thighs and hips, and it acts as a stabilizer for the hip joint itself. Anytime this muscle becomes strained or damaged somehow, it can cause a whole catalog of conditions starting with pain or tingling in the hips, lower back, and legs. Somewhat inactive people tend to experience this issue more than active individuals. Lower back pain or sciatica discomfort due to a compromised piriformis muscle can be relieved with a few simple stretches for low back pain and sciatica relief.

Back pain stretches

These two back pain stretches are ideal for beginners because they’re so easy to do, yet they’re also quite effective. Targeted stretching is one of the best things you can do to alleviate pain and discomfort. These two, in particular, will also increase your flexibility. Do these stretches to enjoy some significant benefits:

  • The ‘clam’ stretch – start this stretch by lying on one side of your body, with hips and shoulders pressed into your exercise mat. Your knees should be slightly bent and behind you, with both knees pressed together. Then, slowly raise your top leg toward the ceiling and hold for two seconds at the highest height. During this time, try not to move around on the mat but remain stationary. Do two sets of 20 rotations on each leg so you can feel the stretching take place.
  • The lying glutes stretch – this stretch commences with you lying flat on your back, knees bent, and both feet resting flat on the exercise mat. Next, place one ankle in front of the knee of the other leg, and grab the thigh of the leg which is still flat on the mat, then pull the thigh toward your chest. Hold this position for as long as you can, ideally between 15 and 30 seconds, and repeat the movement three or four times for each leg.
People Stretching

Stretches for back pain, Sciatica relief, Seattle Chiropractor

When pain is more severe

If your pain is more severe, and these back pain stretches aren’t enough to bring relief, you should see your local chiropractor. Taking painkillers and medications will bring temporary relief. But, when the drug wears off, your back pain or sciatica will come right back to trouble you all over again. For lasting relief, chiropractic care will be your best bet.

Your chiropractor will diagnose the precise source of your pain and discomfort. Then develop a program of treatment centered around relieving whatever situation exists in your spine or soft tissues so you can have more long-lasting relief. Regular chiropractic care can help you significantly reduce sciatica or back pain.

If you have back or sciatica pain schedule an appointment with one of our Seattle chiropractors for a Free Consultation to see how chiropractic care can get you back to feeling 100%.

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2 Simple Stretches for Low Back Pain and Sciatica Relief
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2 Simple Stretches for Low Back Pain and Sciatica Relief
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If you're someone who regularly suffers from low back pain or sciatica, there may be times when the pain is so bad you can't focus on anything else. In a good number of such cases, the culprit is a weakened or tight piriformis muscle. This muscle is a large, flat muscle located near the summit of the hip joint, close to the gluteal region.
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Lake Union Wellness
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