Sciatica back pain exercises are important for strengthening your back, decreasing pain and preventing increased stress on your spine. Pain increases with poor posture, sitting for long periods and traveling, but simple and effective back relaxation exercises relieve pressure on the vertebrae. Prior approval by your physician or physical therapist before attempting exercises is highly recommended.
Stretching the Back
Relaxation exercises for the back gently relax the back. Begin seated in a chair and slowly lower your torso and head down to your knees, dropping your arms and wrapping them around your thighs. Breathe while holding this position for 20 seconds then release. Repeat this exercise several times.
Stretching the Middle to Lower Back
The next set of exercises are done while standing. Stretch you back by putting your hands on your hips and extending your waist forward, stretching the waist. Release and repeat. Next, bend to the right and hold for five seconds and return to the upright position. Repeat on the left side.
Floor Back Stretches
Lie on your back gently and find a comfortable position. Raise your knee toward your chin and hold for 20 seconds. Repeat on the other side. Then raise the knee toward the chin again, but this time take your knee over to the other side and try to touch the floor. Use you hand to massage your back as you hold the stretch for 20 seconds. Repeat with the other leg.
Post Exercise Care
Chronic back pain is best cared for by applying heat. Relax your muscles by taking a hot bath, applying heated, moist towels to your back or a heating pad. Resting in bed helps relieve pressure. While lying on your back, raise your knees with a pillow or lie in the fetal position with a pillow between your legs.
References
- "John Hopkins Health Alerts"; Guide to Sciatica; 2010
- Sciatic Pain Treatment: Exercises for Sciatic Pain; 2009
