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Top 5 Stretches to Reduce Sciatica and Lower Back Pain

Top 5 Stretches to Reduce Sciatica and Lower Back Pain

August 15, 2019

Active Man Stretching to Workout

We all know that exercise is important, but let’s face it:

Sometimes, work makes it difficult to squeeze in an extra hour to go to the gym.

So what can we do to keep our bodies from growing unhealthy?


The good news is, you don’t have to be stuck in a completely sedentary lifestyle. 

If back pain is something that you’re already experiencing or are starting to experience, here are a few stretches that can help in the comfort and convenience of your own office.

Exclusive Offer: Use the promo code “BackPain” to get ₱500 off your height-adjustable sit-stand office desk from our shop!

When we spend too much time sitting on a desk, we eventually develop back and leg pain.

According to Spine-Health.com, the term sciatica describes the symptoms of leg pain that originate in the lower back through the buttock and down the large sciatic nerve in the back of each leg. It’s mostly experienced by people in their 40’s and 50’s.

Make sure to choose an area where you can freely move, and start with these simple exercises for instant relief.

  • Supine Piriformis Stretch   
    1. Lie on your back with your knees bent upwards.
    2. Lift the leg where the pain is more dominant and cross it over the other leg.
    3. Place your hands on the ankle and knee of the affected leg.
    4. Slowly pull it towards your shoulder and hold for half a minute.
  • Long Adductor (Groin) Stretch  
    1. Sit on the floor with your legs stretched outwards.
    2. Bend forward with both your elbows touching the ground.
    3. Hold for twenty seconds. Repeat as you see fit.
  • Short Adductor (Inner Thigh) Stretch  
    1. Sit on the floor and place the soles together in front of your pelvis.
    2. Place your left hand on your right ankle, and your right hand on your left ankle.
    3. Lift your knees while pushing your ankles down.
    4. Hold pose for half a minute.
  • Hip Extension Exercise  
    1. Place your hands and knees on the floor.
    2. Lift the painful leg, and slowly fold it towards your chest, and without hitting the floor, push it backwards and lift towards the ceiling.
    3. Rest in original position.
    4. Repeat fifteen times.
  • Supine Piriformis Side Stretch  
    1. Lie on your back with your legs flat on the ground.
    2. Lift the affected leg and cross over the other, with the sole of the foot flat on the ground.
    3. Pull the knee of the painful leg towards the midline of the body.
    4. Hold for half a minute. Repeat two more times.

While it’s still best to find time for a more well-rounded workout, these simple exercises should help provide immediate relief to your back and leg pain.

You can also train yourself to move about even while working. Tools like a standing desk help you become more conscious of how much time you spend sitting down.

A standing desk like the one from Stance Philippines allows you to maintain productivity at work while taking standing breaks and moving about.

That way, you don’t have to sacrifice your health just to be productive at work.

Exclusive Blog Offer: Use the promo code “BackPain” to get ₱500 off your height-adjustable sit-stand office desk from our shop!

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Check out the original article for more stretches: HealthyLifeBox.

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