The number one exercise for getting rid of your back and sciatica pain called, "Static Back". This exercise is very simple and easy to do and it does not require any type of fancy therapy or exercise equipment. Here is how you perform this exercise: lie on your back with both of your legs at right angles with your legs over a chair, ottoman or even a couch. You should rest your hands on your stomach or you can put them on the floor with your palms facing up. Remember to breathe with your stomach. This means that you should see your stomach going up and down when you are breathing. Hold this position for 5 to 10 minutes. Just relax your entire body and should feel your back relaxing and releasing into the floor.
The next exercise is called "Sitting Knee Pillow Squeezes". This is also a relatively simple exercise to perform. For this exercise you have to sit on the edge of a chair and accentuate the arch of your back by rolling your hips forward. Now bring your shoulders all the way back and make sure that your knees are pointing straight out in front of your hips and that your feet are pointing straight forward as well. Make sure to keep your stomach muscles relax, just let your stomach relax. Now place a pillow or even an empty water bottle between your knees and using just your inner thigh muscles squeeze the pillow or empty water bottle gently and then release it. Make sure that your feet are always parallel to each other and do not use your stomach muscles or back muscles when doing this exercise. In this exercise you are using the abductor and adductor muscles and you not want to activate or use any other muscles of the body. I have most of my patients perform four sets of ten repetitions.
The next exercise is called "Static Back Pillow Squeezes". This exercise is basically a hybrid or combination of the static back exercise and sitting knee pillows squeezes exercise. In this exercise you are going to assume the same position as you did in the static back exercise noted above and you will place a pillow or empty water bottle between your knees. Now we are going to use your inner thigh muscles suggest we squeeze the pillow were empty water bottle and slowly release it. Please be mindful to keep your feet parallel to each other. Also remember to keep your abdominal muscles nice and relaxed. I have my patients usually performed this exercise for three sets of fifteen repetitions.
I will usually have most of my patients perform these exercises once every day in the morning.
Now you have three of the top exercises that I use in my office to get rid of sciatica pain fast. These are only the first three exercises in a series of sciatica pain relief exercises. There are several other exercises that I use in my sciatica pain relief exercise program. Hopefully if time allows, I will write follow up articles to this one, probably a series of articles outlining my sciatica pain relief exercise program.
I must caution you not to attempt these exercises or any other exercise program on your own unless I have instructed you on how to perform them properly or you have been instructed by another chiropractor, physical therapist or medical doctor.
Medical Weight Loss In Philadelphia