To relieve back pain and Sciatica there are two main types of exercises available;
- Core exercises to strengthen your core muscles.
- Mobility exercises which, by stretching and relaxing your muscles and mobilising your joints, allow for a looser spine and easier movement.
This article will focus on the exercises we provide our patients:
A good basis for treating lower back pain is rest and regular weight bearing exercise (short walks); but include a lower back pain mobility routine and your recovery will be greatly enhanced. However, the exercises will not only speed up your recovery, they will also help in the prevention of future problems by maintaining your spine’s flexibility and suppleness.
By doing these exercises every morning before getting out of bed, you are not only keeping your spine mobile and loose, but also helping your general health. REMEMBER these exercises have been tried and tested by thousands of our patients over the last 20 years and those that do them religiously every morning reap the most benefits: they notice a much reduced level of lower back pain and stiffness.
The exercises have been designed to specifically mobilise the spine gently without putting undue stress on the surrounding tissues and joints and thus helping your spine’s return to normal function.
They should be performed at least four times a day if you have lower back pain and/or sciatica; it is extremely important to do them before getting out of bed every morning as this allows your spine to loosen up before you put and stress on it by standing and so weight bearing. Repeat the exercises throughout the day and after 2-3 days, as the back pain lessens, begin taking regular 5-10 minute walks and spending slightly more time on you feet.
Perform the exercises in numerical order, however be careful to only do them to roughly 70% of full motion to avoid over stretching the damaged tissues. This will, if kept up, restore normal movement as you will notice that tight muscles feel more relaxed, weak muscles strengthened, joint swelling and inflammation is eased and your joints in general feel less stiff. The exercises also increase bloodflow to damaged areas to help with healing.
We believe in a multi-factorial approach to back care at Peverell Chiropractic Clinic because this provides better results.
The execises should be performed rhythmically and if any exercise causes pain or discomfort then it SHOULD NOT BE CONTINUED until a greater level of healing is reached.