Many factors may contribute to lower back pain. It can be a sign of a severe body imbalance or it can be triggered by a sudden movement, lifting something heavy, overstretching the muscles, or sitting in an uncomfortable position for an extended period of time. If you’re in excruciating pain down your leg and through your foot, it’s always worth a shot to try some exercises instead of taking medication.
Idchest has compiled a list of basic exercises that doctors recommend for relieving back pain and restoring back health.
Consider the following factors:
This exercise is designed to relieve piriformis muscle spasms that are irritating the sciatic nerve.
Slowly and deliberately perform these activities. If you experience extreme pain while doing the exercise, you should pause and see a doctor.
4. Hold each position for 30 seconds before moving on to the next.
Sitting in a chair with your back straight and your bent knees perpendicular to the floor is the starting place.
1. Place the affected leg on the opposite leg, with the affected leg parallel to the floor.
2. Place both hands on the affected leg’s calf.
3. Begin bending forward slowly, using your upper leg as a support, and get as low as possible.
4. Lower your hands to the ground and hold for 30 seconds.
5. Return to the starting position slowly.
6. Switch legs and repeat the exercise with the other leg.
3. Start by lying down on your back with your legs flat.
1. Bend your knee and raise the affected leg until it is perpendicular to the floor.
2. Place your same-side hand on the bent knee and your other hand on your ankle.
3. While slightly pulling the knee towards the opposite ankle, try not to move your ankle.
4. Hold the position for 30 seconds after you’ve felt the muscle stretch.
5. Return to the starting position and repeat with the opposite leg.
2. Start by lying down on your back with your legs flat.
1. Raise the affected leg above the other, with the foot outside the opposite knee.
2. Place your opposite hand on your knee and gently pull it towards your chest.
3. Hold the position for 30 seconds after you’ve felt the muscle stretch.
4. Return to your starting position and repeat with the opposite leg.
1. Start by lying down on your back with your legs flat.
1. Raise both legs and cross them with bent knees; the affected leg should be on top.
2. Grasp your legs with your hands and gently pull the affected leg’s knee towards your shoulder on the same side.
3. Hold the position for 30 seconds after you feel stretched.
4.Return to the starting spot and do the exercise on the other leg.