1. Piriformis Stretch: Lay on your back, bend your knees to place feet flat on floor. Place your right ankle on your left knee and pull your left thigh towards chest. Hold for 30 seconds. Repeat on the other side. You should feel your lower back and buttocks stretching, which reduces back pain.
2. Seated Hip Stretch: Sit with legs outstretched. Bend your right knee and cross it over your straight left leg. Now keep your back straight and tug your right knee towards your chest. Hold for 30-60 sec. Repeat on other side.
3. Pigeon Pose: Sit in dog pose. Bring your right knee forward and bend it outward making sure the outside of your shin rests on the floor. The left knee should be stretched backwards. Hold for 5-10 breaths. Repeat on other side.
4. Self-trigger Point Therapy: Here you can use a tennis or lacrosse ball to apply pressure on your lower back. First locate the point of pain, place the ball under that point and keep it pressed against the flood. Hold for 30-60 sec. Then shift to another spot.
Read more here – 4 Exercises For Sciatica Pain Relief
If you’ve had enough ofsciatica pain ruling your life, don’t despair!In this article, I’m going to show you three of the most common home sciatica treatments – and how you can use them to reduce pain quickly.
The best part about these treatments is that they can cure sciatica – not just cover up the pain.So, let’s get started…
Always be sure you don't have back pain due to bulging discs cause forward bending is horrible for you. I really do recommend the back bends daily.
if your back is still bothering u. We have a lady that we go to n she is wonderful and fixed Hugo siatic nerve. Let me know \U0001f600 Elisabeth Esparza
I used to be very limber n work out daily. I did those type of stretches from 16 yrs old till 50 N my back got worse n worse over the years. I hurt more, do less, weigh more, hurt more. So maybe i would have gotten worse quicker had i not done it. Now, i risk my many ddd disk popping out of place, pulling on my cervical joinrs wrong....not being able to get up out of position. BUT LOTS CAN BE SAID ABOUT FOLKS WHO PRAY IN THAT ON KNEES... A FEW TIMES DAILY STRETCHING WHILE RELAXING HAS TO BE GOOD
Good stuff but photo has six not four stretches? All of them are cool but just thought that's was funny.
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Great movements to stretch those back muscles. I have had back problems for over twenty five yrs and these poses have really help me.