The last thing you may consider when you have back pain is exercise. According to Dr. Gerard Malanga for SpineUniverse.com, flexibility exercises help improve your mobility and reduce your back pain. Flexibility exercises are best performed when your body is warm. Even with back pain, you may be able to perform a five-minute warm-up of walking in place or sitting in a chair and lifting your feet up and down as if marching. If leg movements are painful, move your arms instead by reaching them up and down overhead or in circular motions out to your sides. Specific hip stretches may reduce the pain that travels down your leg from pressure on your sciatic nerve.
Outer Hip: Seated
Step 1
Sit on the floor or a bed with both legs extended in front of you.
Step 2
Bend your right knee. Place your right foot on the floor next to the inside of your left knee. Place your right foot on the floor on the outside of your left knee if you have enough flexibility.
Step 3
Place both hands below your right knee.
Step 4
Pull your right leg toward your left shoulder to stretch your right hip. Maintain the stretch for 10 to 20 seconds.
Step 5
Straighten your right leg to return to your starting position. Repeat on your left leg.
Outer Hip: Lying
Step 1
Lie on your back.
Step 2
Bend both knees and place your feet on the floor.
Step 3
Lower your knees to the right until you feel the stretch in your hip. Face your upper body toward the ceiling. Maintain the stretch for 10 to 20 seconds.
Step 4
Return your knees to the starting position.
Step 5
Lower both knees to the left until you feel a stretch in your hips. Maintain the stretch for 10 to 20 seconds. Return your knees to the starting position.
Inner Hip: Seated
Step 1
Sit on the floor or bed with your legs extended in front of you.
Step 2
Bend your knees and face the soles of your feet together.
Step 3
Hold on to your right ankle with your right hand and your left ankle with your left hand.
Step 4
Lower your knees toward the floor until you feel the stretch in your groin area. Maintain the stretch for 30 seconds. Release and repeat.
Inner Hip: Lying
Step 1
Lie on your back with your legs extended out straight on the floor.
Step 2
Bend your right knee to the side. Position your right foot at the inside of your left knee.
Step 3
Place your right hand on your right inner thigh.
Step 4
Lower your right knee toward the floor. Press down gently with your right hand onto your right inner thigh to increase the stretch. Maintain the stretch for 30 seconds.
Step 5
Repeat the stretch on your left leg. Repeat a second time for each leg.
Things You'll Need
- Chair
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