Three Great Sciatica Excercises Sitting In A Chair | Dr. Daniel Bridge, Chiropractor in Helena MT
Do you suffer from sciatica? This painful discomfort that radiates from the lower back and into the legs can make everyday activities difficult to manage. However, with a bit of knowledge and some exercise, it’s possible to relieve some of your symptoms without ever having to leave your chair. In this blog post, we’ll discuss three great sciatica exercises you can do seated in a chair – so you won’t have to worry about taking time out of your daily routine for multiple visits to the physiotherapist if you want relief!
Excerise #1 - "Hey, back up Kid"
Exercising is one of the best things you can do for your physical and mental health. It is important to make sure that you are exercising safely and with proper technique to avoid injury. One way to stay motivated and accountable is to find an exercise buddy, or as we like to say, a “backup kid”. Having someone to talk to and push you through your workouts can make all the difference in achieving your fitness goals. So, grab a friend and get moving!
This exercise is perfect for sciatica sufferers and can be done seated in a chair. You will need to start by sitting up straight with your feet flat on the floor about shoulder width apart and your hands resting comfortably on your thighs. Now, inhale deeply and as you do so lift both arms above your head towards the ceiling while arching your back backwards. As you exhale, lower both arms down to your side while rounding your upper back forward and pushing into the chair with your feet. Repeat this exercise for 10-15 repetitions and you’ll start to feel a difference!
Exercise #2: Low Back Mackenzie Extension Variation
Are you tired of constantly suffering from lower back pain? Incorporating the Low Back Mackenzie Extension Variation into your workout routine may be just what you need. This exercise targets the muscles in your lower back, helping to strengthen and alleviate any discomfort you may be experiencing. Unlike other back exercises, this variation involves lying face down and lifting your upper body off the ground with your hands. Its simplicity makes it a great addition to any workout, allowing you to focus on the task at hand without being distracted by complicated movements. Start incorporating the Low Back Mackenzie Extension Variation into your fitness routine to finally say goodbye to lower back pain for good.
Exercise #3: Piriformis Syndrome Stretch
Piriformis Syndrome is a common condition that can cause pain and discomfort in the buttocks, hip, and lower back. Fortunately, there are exercises that can help alleviate the symptoms of this condition. One such exercise is the Piriformis Syndrome Stretch. This stretch targets the piriformis muscle, which is located deep in the buttocks. By stretching this muscle, you can relieve tension and reduce pain in the affected area. To perform this stretch, lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee and gently pull your knee towards your chest. Hold for 30 seconds and then switch sides. Repeat several times on each side, and you should start to feel relief from your symptoms.
To sum up, it is essential to focus on preventive measures such as regular stretching and strengthening of the lower back in order to prevent low back problems. Taking the time to complete exercises like “Hey Backup Kid”, Low Back Mackenzie Extension Variation, and Piriformis Syndrome Stretch on a regular basis can significantly reduce your chances of suffering from low back pain. Remember: always consult with a healthcare provider before beginning any new exercise routine. Take the initiative now and take steps towards a healthier body for life.