Sciatica/Muscle spasm/disc bulge/ extension exercise/ low back pain/
Low back pain is very common and is said to affect almost every person once in their lifetimes. The causes of low back pain extend from muscular spasms to disc bulges, nerve compression and muscular imbalances or overloading of muscles. Exercises help in increasing the blood flow to the target area and help reduce stiffness and pain by flushing the nociceptive ( pain causing) chemicals.
When the sciatic nerve is compressed at the exit site due to disc bulge or due to piriformis muscle tightness or any other reason, the condition is called Sciatica. In this condition, patient suffers from pain in one of the legs along with lower back and feels great difficulty in transfers and walking.
In today’s blog, we will share some lower back pain exercises which can easily be performed at home. You must visit your physiotherapist or orthopedic in case pain doesn’t subside within 2-3 weeks. It is advisable to take some form of hot fomentation ( using warm water compress, or hot water bottle or moist packs) before starting the exercise to prevent any discomfort.
- Low back squeezes: Lie down on your back and keep your hand under your back. Now gently squeeze the hand by pressing the back on it. Hold it for 5 seconds and release the pressure. Do 15 reps.
- Bridging: Lie on your back, bend both knees and lift your hips and lower back off the bed, keeping hands on the side. Hold this position for 5 seconds and gently return to normal position. Do 15 reps.
- Knee to chest stretches: Lie on your back, now bend your one knee and bring it closer to the chest by pushing from your hands. Hold this position for 10 seconds and come back to normal. do 5 reps on each leg.
- Ankle toe pumps: Lie down and pull your feet up and push them down by keeping legs straight. Ankle dorsiflexion and plantarflexion, hold each stretch for 10 seconds and do 15 reps.
- Piriformis stretch: Lie down on the back with knees bend and both feet on the floor. Now pull up the right knee to the chest and grab it with your left hand and push towards left shoulder. Hold the stretch for 10-20 seconds and do 5 reps each side.
- Cobra pose: Lie down on your tummy and and lift up the chest on your elbows, look straight and hold the position for 5 seconds, then come back to normal position. Do 10 reps.
- Cat and camel exercise: come on your hands and knees and gently tilt your pelvis forward and backwards without moving hands or knees, when the lower back is bent down, lift your head up and when lower back is raised up , lower your head down. Do 10-15 reps.
- These exercises are aimed at strengthening and stretching the lower back muscles. I am sharing the link of our YouTube channel where we have uploaded video of the lower back pain exercises. So please check out the video so you can see demonstration of exercises and do them comfortably at your home.
