5 Workouts for Those Suffering with Sciatica Back Pain
Sciatica back pain can impact your daily life. You may need to see a specialist for the proper Sciatica treatment in Scottsdale, with severe cases requiring surgery. To find relief from sciatica back pain at home, practice these five workouts.
Cat and Cow
This yoga pose is very beneficial to your spine’s mobility and can help decompress the lower back. The exercise starts with kneeling on your hands and knees with your hands directly under your shoulders and knees under your hips. While exhaling, arch your spine, holding the position for 2 seconds. Then, inhale and tighten your core muscles, rounding your back. Repeat this exercise 10 times.
Lumbar Flexion Stretch
For a gentle stretch to help with tension on the lower back, do the lumbar flexion stretch. Lie on your back with both of your knees bent and slowly bring then toward your chest, while grasping underneath your knees. This helps open the holes on the side of your spine. Gently pull your knees to stretch your lower back and hold for a couple of seconds. Do this stretch about 10 times.
Half Cobra Pose
Another yoga pose that is great for lower back pain is the half cobra pose. This spinal extension will help push the disk material back toward the center. Start by lying on your stomach and closely prop yourself up while your elbows are kept close towards your body and hips are stuck to the ground. Hold the position for about 10 to 15 seconds. Increase this position for up to 30 seconds and repeat 10 times.
For a deeper spinal extension, try the full cobra pose. This is for more experienced patients and those with severe lower back pain. Just like in half cobra pose, start by lying on your stomach and closely prop yourself up while your elbows are kept close to your body and hips stuck to the ground. Push your hands to raise your shoulders off the ground until you feel the stretch. Exhale to push further into the extension and do this 5 times.
Lumbar Flexion Rotation Stretch
To help with lower back pain and tension, the lumbar flexion rotation stretch is beneficial. Start by lying on one side and straighten your bottom leg while tucking your top leg behind your bottom knee. Then, reach your top hand to your shoulder blade and rotate the spine so your shoulder moves back towards the floor. Try to hold this for a few seconds and repeat 10 times, on both sides.