Exercises For Sciatica & Lower Back Pain Relief #1
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With lower back pain, one of the first things to do is to start to gently loosen the muscles and ligaments, so they become more flexible.
Stiff and tense mucles are always liable to tighten up or “freeze”. In doing so they are likely to cause pain because they put strain and pressure on surrounding joints, nerves and soft tissues in your back.
Also. if your back is stiff is less able to move properly and thus more likely to get injured. This is really a viscious circle that you need to break.
It is also why most doctors now recommend you become mobile as soon as possible after a back injury.
In doing any exercise do not cause yourself pain. A little discomfort is Ok, but if you experience any sharp pains stop immediately.
The Knee to Chest Exercise
To Start The Exercise: Lie on your back on a firm surface such as a rug or carpeted floor (i.e. not a hard floor) or a table (a bed is too soft).
Exercise Movement: Bring your your hands behind your thigh and pull it towards your chest. Keep your other leg flat on the ground/table. Maintain the position for 30 seconds. The return your leg to the ground/table, change legs and repeat the exercise.
Try to do it at least 3 times to start with, increasing up to 10 as you become more capable.
The Pelvic Tilt Exercise
To Start The Exercise: Lie on your back on a firm surface such as a rug or carpeted floor (i.e. not a hard floor) or a table (a bed is too soft). Place your feet flat on the surface with your knees bent.
Exercise Movement: First clench your abdominal / stomach muscles, then push the small of your back into the surface by pulling the lower abdominal muscles up and in.
The objective is to hold your back flat while breathing easily in and out (do not hold your breath). Hold for five seconds then repeat.
Try to do it at least 3 times to start with, increasing up to 10-20 as you become more capable.
Learn ways to get lower back pain and sciatica relief with sciatica exercises at www.sciaticacenter.com.
Questions & Answers on Sciatica & Back Pain
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