Relieving sciatica pain one stretch at a time.

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Here’s a simple exercise routine to soothe those nerves and strengthen your lower back.

  1. Pelvic Tilt Stretch:
  • Lie on your back with knees bent.
  • Tighten your abdominal muscles and push your lower back into the floor.
  • Hold for 5 seconds, then relax. Repeat 10 times.
  1. Child’s Pose:
  • Start on hands and knees, then sit back on your heels with arms extended.
  • Stretch your lower back by reaching forward.
  • Hold for 20-30 seconds, breathing deeply.
  1. Piriformis Stretch:
  • Sit with one leg crossed over the other.
  • Gently pull the knee of the crossed leg toward the opposite shoulder.
  • Hold for 15-20 seconds, switch legs, and repeat.
  1. Cat-Cow Stretch:
  • On hands and knees, arch your back up (cat), then dip it down (cow).
  • Repeat for 10 cycles to improve flexibility and reduce tension.
  1. Seated Forward Bend:
  • Sit with legs extended, hinge at hips, and reach toward your toes.
  • Hold for 20 seconds, feeling the stretch in your lower back and hamstrings.

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