Easy to do, and takes only 1-minute!
Congratulations for taking the first step towards a pain free life.
Below isBelow is a 3-level progression stretch for back and sciatica pain.
You may have been living with back pain or sciatica for a long time. The good news is that you don’t have to suffer any more! At Restore Plus Physical Therapy, we believe that movement is life! Remember what your life was like before you had back pain? Now imagine what your life could be like again without the limitation of back pain.
Why this exercise will help
Tight muscles of the back, hips and buttock areas can often limit mobility and cause pain. This exercise directly targets stiff back and hip muscles that can be caused by tightness and strength imbalance. This stretch will open up the hips and relieve tightness in the back muscles and take pressure off the sciatic nerve and discs in the back.
I’ve set this stretch up with three levels of progression. Start with the first level and progress when the less intense stretches get easier. Some discomfort and soreness can be expected with these exercises. As long as you are not feeling an increase in your primary pain complaint, this is okay. Soreness shouldn’t last more 24-48 hours.
- Do this exercise 3 repetitions, once a day. Hold the pose for 20-30 seconds
- These exercises can be performed at any time during the day
- Ice can be applied for 10-15 minutes to the hip or back afterwards to help control soreness from the exercise
- If this exercise causes increase in pain or symptoms…STOP and call (800) 905-0513 immediately