Exercises For Sciatica & Back Pain Relief #2
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FACT: In modern life, most people’s back problems arise from too little movement of the right type.
If you let this happen to you, then the muscles that support your back will get out of condition. Then when a strain is placed upon your back, it’s unable to respond properly.
This is especially true if you’re a so-called “weekend warrior” i.e. you have bursts of exercise or play sport with little exercise or preparation in between. (You can often get away with this when you’re young, but not as you get older e.g. 35+).
The result is the muscles supporting your spine “freeze” as a protective measure to prevent injury. This freezing is one of the common sources of back pain and stiffness.
The problems can then start to compound because the pain and stiffness often mean you move less. If you’re not moving much, this means your back becomes weaker and a vicious cycle of pain, stiffness and weakness starts.
So the way to break this cycle is:
Number 1.
Be aware of what your back is doing. The phrase “learn to listen to your body” is often used in health and fitness programs.
The same goes for your back - learn to listen to it. If it feels stiff, get up and/or have a stretch and change position.
- Get up and walk around briefly every 20-30 minutes if you’re a desk worker (PCs are notoriously bad for necks and shoulders).
- If you drive long distances stop and walk around your vehicle every hour or so.
- Lift things correctly - legs bent, arms & load close to your body, stomach muscles clenched, don’t twist until you have stopped lifting.
Number 2.
Regularly exercise your whole body because your back is intimately connected with all of your body.
For example if you have tight hamstrings you will probably get back problems.
Why? Because your hamstrings are very strong muscles and if they’re stiff and pulling on your back, they’re easily strong enough to pull it out of alignment.
The simplest whole-of-body exercise is walking (swimming is even better). Commit yourself to walking a bit more every day and have an occasional swim if you don’t already.
WEIGHT LOSS TIP: I recently read a study which claimed a walk before breakfast will increase your weight loss. Apparently your body burns more fat when you exercise on an empty stomach.
Number 3.
Practice specific exercises to loosen and strengthen the supporting “core stability†muscles and ligaments in your back and surrounding areas.
The specialized exercises for your back in the Better Back System really help you wake up and strengthen your core stability muscles and make your back work properly again.
REMEMBER: Always read our disclaimer before you attempt any exercise.
Yoga For Sciatica Exercise Video
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Exercise Video To Help You Stop Sciatica & Back Pain
You can now watch a video of a yoga exercise the “Salute to the Sun” that is an excellent exercise for your back and can help you with back pain relief and treatment of sciatica.
Remember: Getting enough of the right type of exercise is one of the key things you can do to stop your sciatica and back pain.
Watch the yoga Salute to the Sun video
The Salute to the Sun is an excellent stretch for everything from your hamstrings to your shoulders and its quick and easy to do once you have got the hang of it.
If you’re new to this type of exercise take it easy at first. If your back is hurting right now, be extra careful and gentle.
As you go through various parts of the exercise you will feel a strong pull in your hamstrings and again in your shoulders as you put your head in between your arms. That’s good just hold the stretch - even if there is some discomfort (as long as there isn’t pain) for 10 seconds then release, rest and do it again.