Low back pain can occur for many reasons . Sometimes it indicates serious violations in the body, and sometimes physical overstrain, sudden movement, heavy lifting or a long stay in an uncomfortable position become the causes of pain. If you find yourself in just such a situation and your body is pierced by an unbearable pain that radiates from the lumbar region to the leg, then the correct physical activity will help you better than any medicine.
Bright Side selected a few simple exercises recommended by doctors that will ease your pain and help you bounce back.
Important to remember
- The purpose of the classes is to relieve spasm of the piriformis muscle, which squeezed the sciatic nerve.
- The pace of the exercise is slow. Do not overwork. For severe pain, be sure to consult a doctor.
- The execution time for each pose is 30 seconds.
Starting position – sitting on a chair, the back is straight, legs bent at the knees form a right angle. Put the leg into which pain is given, on the other so that it is parallel to the floor. Put your hands on the calf of the sore leg and, using it as a support, slowly bend forward as low as you can. Lower your hands down and hold in this position for 30 seconds. Then slowly return to the starting position and, changing legs, perform it again.
Starting position – lying on your back, legs straightened. Lift the sore leg perpendicular to the floor and bend it at the knee. Put one hand on your knee, and the other grasp the ankle. Try not to change the position of the ankle, and point the knee towards the heel of the other leg. When you feel muscle tension, stay in this position for 30 seconds and, changing your legs, repeat the exercise.
Starting position – lying on your back, legs straightened. Bring the sore leg over the other leg so that the foot is at the knee. Put your opposite hand on your knee and with a little effort point it forward towards the solar plexus. Having felt that the muscle is tense, linger in this position for 30 seconds. Change legs and do the exercise again.
Starting position – lying on your back, legs straightened. Cross your legs in such a way that the patient is on top. Grasp your legs with your hands and with their help try to reach the knee of the sore leg to the shoulder of the same side of the body. What to do next, you already know. Feeling the tension in the muscles, linger in this position for 30 seconds. Relax and repeat the exercise again, changing your legs.