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Exercises or Stretches to Sciatica Back Pain Relief

sciatica treatment traction

Stretches Back Pain Relief – Exercises for Sciatica


The stress of your daily life tends to take a toll on your back.  Stretching exercises are a good way to combat that pain.  Your occupation probably causes you to either sit or stand for the majority of the day.  This lack of movement combined with a poor posture can bring about pain and long term problems for your back.  However, doing these stretching exercises to relieve back pain and improving your posture will help your back feel better.


Another issue is that you overcompensate for your lack of activity during the week by engaging in rigorous physical activity on the weekend. It is beneficial, and highly recommended, for you to exercise. However, if your body is not used to exercising, it can cause problems for you. Exercising without the proper preparation can make your back and body susceptible to injuries. Exercising and stretching during the week can prevent these injuries from occurring.  Stretching for 15-20 minutes a day can help you overcome the stress that your body goes through during the week. The stretching exercises to relieve back pain below require nothing more than an elastic band that can easily be purchased at a local store.


Lower Back Stretch

Start by sitting on the floor with your legs together and pointing straight out in front of you. Put the exercise band around your feet and hold on to it with both hands. Move you hands up the band to pull yourself towards your feet. Continue to pull yourself towards your feet until you feel your calves, spine, and lower back stretching. Breathe normally and hold the position for 8-10 seconds.Repeat 3 times.


The Groin Stretch

Lay withyour back on the floorand your legs spread almost to a split position. Bend your left leg at the knee and bring it towards you until the bottomof your left foot is on the floor. Put the elastic band on your right foot.  Pull gently with both of your arms until you feel your muscles stretching. Hold this position for 8-10 seconds.  Repeat the exercise 3 times.  Switch to your right leg and repeat 3 times.


The Glute and External Rotator Stretch

Remain in the lying position with your back on the floor and wrap the band around a toe.  Straighten your left leg while holding on to the band with both hands. When your leg is fully extended, twist your torso at the hip until your leg is on the ground.  Keep your back as flat as you can on the ground as you twist your torso. Hold this position for 8-10 seconds and repeat 3 times. Switch to the right leg and repeat 3 times.


The Hamstring Stretch

Start in the same laying position as the External Rotator Stretch above. However, instead of twisting at the hip, lay straight and gently pull your left leg straight up towards your head and hold for 8- 10 seconds.  Repeat 3 times.  Switch to your right leg and repeat 3 times. This will help relieve tension in your back by stretching your hamstring.


The Quad Stretch

Layon your stomach on the floor and wrap the band around a toe on your left foot.  Slowly pull your leg towards your head. Pull until you feel the stretch in the front of your thigh, and hold the pose for 8 -10 seconds. Repeat three times. Switch to your right leg and do the repeat three times.


These five stretching exercises to relieve sciatica back pain will help increase your flexibility and strength, and get you feeling good again.

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