Say goodbye to sciatica and back pain with these 6 stretches

Sciatica affects many people and is usually caused by a herniated disc. It can occur as a result of poor posture, shock or during pregnancy. At the origin of various pains, it is illustrated by cramps, low back pain and an irradiation of the pain in the thigh and the leg, even to the foot. Fortunately, there are exercises that can greatly reduce sciatic pain and prevent it.

In sciatic pain, and according to a  study  published in the  Journal of Physical Science Therapy, a specific, controlled and progressive exercise program has two main goals: to reduce short-term sciatic pain and provide conditioning to help prevent future recurrences of pain.

Although it may seem contrary to  intuition , exercise is usually great for relieving sciatic pain. Patients may rest for one or two days after the onset of sciatic pain, but after this period, inactivity will  usually increase pain.

On this principle, we offer 6 gentle stretches that can relieve you:

  1. The posture of the camel

Stand on your knees slightly spreading your legs and put your hands on your hips. Then bring your arms back and then point them towards your feet, so that the palm of your hands touches your heels. Go only as far as you can. Stay in this position for a few seconds, keeping your face up.

  1. Fold forward

In sitting position, spread your legs as much as possible (you must still feel comfortable). Gently move your upper body without bending your legs or back and imagine that you want to catch something in front of you.

  1. Frog

Position yourself on all fours. Then spread your knees as far as you can, keeping your heels together. Press gently with your hips, bringing your chest and head to the ground, if possible.

  1. Wide side slot

Stand with your toes pointed forward and legs apart. Lean forward and put your fingers on the floor. Stay in this position for a few seconds and straighten up by unrolling your back.

  1. The butterfly

This is one of the simplest positions, but also the most effective. Just sit on the floor with your knees wide apart and your feet together. Straighten your back completely. You can grab your feet and squeeze your knees gently with your elbows for a deeper stretch or you can simply rest with your hands on your knees.

  1. Piriform stretching

When sitting, start by crossing your left leg on your right leg, keeping your left knee up. Catch this knee with both hands and gently pull towards your chest. Stay this way for a few seconds then release and repeat the process with the other leg.


Although it may not be possible to prevent all cases of sciatica, you can take steps to protect your back and reduce your risk.

  • Avoid / stop  smoking  because  smoking  increases pain and reduces the effectiveness of treatments
  • Exercise regularly to  strengthen the muscles in your back  and abdomen that support your spine.
  • Have a good posture when sitting, standing and sleeping. Good posture helps relieve pressure on the spine.
  • Avoid sitting / standing for long periods.
  • Try to avoid staying in the same position for more than 30 minutes.


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