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

Lower back pain is definitely one of the most common ailments people have these days.  It is estimated that 60-80 percent of Americans suffer from back pain, whether it is felt as a slight stiffness and soreness or an extremely painful sting.

Regardless of what type of pain you experience, whether it`s a minor discomfort or sciatica,  you can notably improve the health of your back by increasing the flexibility of the muscles supporting it, particularly the ones located in the abdominal, back, pelvic, and hip area.  Stretching is one of the best ways to achieve this.

Benefits of Stretching

Stretching works on multiple levels when it comes to supporting the back.  In order to keep your back healthy, you need to maintain in malleable and durable.  For instance, when you squat down to pick something up, you want it to be flexible and strong enough to lift the object.

Stretching helps with both of these things. It makes you more flexible, which helps you access a greater range of motion, which then helps you feel more comfortable in certain positions.  Stretching also helps stabilize the core, which benefits your core and prevents the risk of any injury of the lower back.

1. Camel Pose

Kneel down, put the hands behind your body on the bottom of the feet, and push the hips forward.  This position stretches the abdominal muscles, which in turn improves core stability and posture.  Therefore, it`s no wonder that camel pose is extremely effective in preventing lower back issues.

2. Wide Forward Fold

Begin by sitting on the floor with the knees bent and the spine straight. Straighten the legs and round the back in order to reach the feet with both hands.  Lean forward in case you cannot reach the feet.  This stretch opens up the hips, which prevents straining your back and increases mobility.

3. Frog Pose

Go on the floor with the hands and knees.  Widen the knees until you feel slight tension in the groin muscles.  Then, push against the floor using the hips in order to open them up more.

4. Wide Side Lunge Pose

Begin by having both hands facing forward in a wide stance.  Walk the right foot using the hands and bend the right knee as you rotate the left foot.  Keep the right foot on the floor.  Repeat on the other side. This stretch increases mobility, but it stretches the back of the leg at the same time.

5. Butterfly Stretch

Sit on the floor, put the soles of the feet so that they touch each other, and straighten the back. Press down the knees using the hands in order to induce the stretch.  For a more intense stretch,  bring the feet closer to the body.

6. Forearm Extensor Stretch

Roll the shoulders backward, put the left hand outstretched with the fingers folded together and the right hand placed over it. Press the left hand towards the body using the right hand.  This stretch improves your grip and it reduces the risk of any injury while lifting heavy objects.

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