Back pain and sciatica can be debilitating conditions that impact daily life. Maintaining a strong core can help alleviate symptoms and improve overall back health. Here are some of the best core exercises for back pain and sciatica that can help you achieve relief and improvement.
Knee to Chest Stretch This stretch is a great way to target the lower back and relieve sciatica pain. To perform the stretch, start by lying flat on your back with your knees bent and feet flat on the floor. Slowly bring your knee up towards your chest, hold for a few seconds, and then release. Repeat on the other side.
Bird Dog The bird dog is a great exercise for improving core stability and strengthening the muscles in your back. Start on your hands and knees with your hands under your shoulders and your knees under your hips. Simultaneously extend your right arm and left leg, hold for a few seconds, and then release. Repeat on the other side.
Cat-Cow Stretch The cat-cow stretch is a gentle exercise that can help improve mobility in the spine and relieve back pain. Start on your hands and knees with your hands under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling. As you exhale, round your back and tuck your chin to your chest.
Bridge The bridge is a great exercise for targeting the muscles in your lower back, glutes, and hamstrings. Start by lying on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, hold for a few seconds, and then release.
Plank The plank is a simple but effective exercise for strengthening the core and improving stability. Start by getting into a push-up position, but instead of lowering yourself down, hold the position for a few seconds before releasing.
In order to get the most out of these exercises, it’s important to perform them regularly and with proper form. Additionally, it’s always a good idea to consult with a doctor or physiotherapist before starting a new exercise routine, especially if you have a history of back pain or sciatica.
These core exercises for back pain and sciatica, such as knee to chest stretch, bird dog, cat-cow stretch, bridge, and plank, are a great way to alleviate symptoms and improve overall back health. Incorporating these exercises into your routine can help you achieve relief and improvement.
For more information on how low back pain and sciatica occur, causes of sciatica, or how to treat sciatica, contact us on 03 9034 7735 to see how we can help you, or click to book an appointment online.
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