Pain in the sciatic nerve? These exercises provide instant relief.
Do you know the feeling when you make certain movements and it hurts in your lower back, the pain often extending over your hip and down your leg? This pain is often caused by the sciatic nerve, which delivers information from the brain via the spinal cord to the legs. The cause is usually a displacement in the intervertebral discs. The so-called sciatica mostly occurs in people between 30 and 50 years of age.
Today we would like to introduce you to some exercises that can provide quick relief in case of discomfort. In principle, however, you should always consult a doctor in case of pain in order to receive a detailed diagnosis and correct treatment recommendation.
In addition to the exercises listed below, you can consider other points to improve back pain or, ideally, already prevent it:
A healthy, upright posture is key, but we neglect this far too often both when sitting and standing. Targeted muscle building can help you to automatically assume and maintain the ideal posture.
Our trained staff of physiotherapists and personal trainers will be happy to advise you on this in our clubs. Furthermore, Holmes Place offers various courses that can specifically strengthen the muscles and mobility of the back and entire torso: e.g. Backfit, Mobility, Body Balance, Yoga or Core. The complete overview with the current course times can be found HERE.
In addition to posture during the day, the night is of course not to be neglected. A good mattress and a pillow tailored to your sleeping needs will help a lot to wake up in the morning refreshed and pain-free. A consultation in a specialist store is particularly worthwhile here.
The following exercises are about both stretching and relaxing your back in different ways. Give them a try and find out what feels best for you. The rule for all exercises is: don't overdo it. Stretch only as far as is comfortable for you. If you feel severe pain, do not continue doing the exercises.
1) Stretching your back while sitting
- Sit on the floor with your upper body upright and your legs stretched out in front of you.
- Now bend your right leg and place it over your left so that your right foot is to the left of your left knee. Optionally, angle your left leg so that the outside of your knee and ankle are on the floor
- Now turn your entire upper body to the right, look over your right shoulder and support yourself with your right arm. You can press the left arm lightly against the right knee from the outside to support the movement
- Hold the position for 10-20 seconds, then switch sides.
2) Relief of the back.
Relief of the back in this case is possible in two ways.
Option 1:
Either get on the floor in quadrupedal position, bring your hips back and then rest your butt on your feet. Now bend your upper body forward so that it lies as flat as possible on your thighs. Extend your arms straight and far out in front, with your forearms touching the floor. Move your upper body forward until you feel a comfortable stretch. Hold the position for 10-20 seconds.
Option 2:
In the second variation, lie flat on the floor and bend your legs, with your lower back in contact with the floor. Now take hold of your knees or shins with your hands and pull them towards your chest until you feel a pleasant stretch. Hold the position for 10-20 seconds.
3) This exercise helps to open and stretch your hips.
- Lie flat on your back, bend your legs and place your left ankle on your right knee, letting your left knee fall outward.
- Grasp your right thigh slightly below the back of your knee and gently pull it toward you until you feel a comfortable stretch. Hold for 10-20 seconds, then switch sides.
4) The "Cobra" releases tension in the back muscles.
- Get into a prone position, position your hands at shoulder height next to your body and press your upper body upwards.
- The thighs are pressed firmly to the floor, your gaze is directed to the ceiling.
- Hold the position for 10-20 seconds.
- This exercise can be combined well to alternate with the first variant of exercise 2.
Take advantage of our expertise and services by discovering the Holmes Place Premium Fitness world with a VIP Experience. Your club visit will entail a set of fresh towels, a session with a personal trainer, a club tour, a personalized body assessment, a group class of your choice and relaxing moments in our wellness area. Book now to start enjoying your fitness and health journey.
