Sciatic nerve pain? These exercises provide quick relief.

Today, we would like to introduce you to some exercises that can quickly remedy complaints. In principle, however, you should always consult a doctor if you have pain in order to get 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, prevent it:

A healthy, upright posture is essential, but we neglect this far too often both when sitting and standing. Targeted muscle building can help you 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. Holmes Place also offers various courses that can specifically strengthen the muscles and mobility of the back and entire core: e.g. back fit, mobility, body balance, yoga or core. The complete overview with current course times can be found HERE.

In addition to the posture during the day, the night is of course also not to be neglected. A good mattress and pillow tailored to your sleep needs will help you wake up refreshed and pain-free in the morning. Advice from a specialist shop is particularly worthwhile here.

The following exercises involve both stretching and relaxing the back in various ways. Try it out and see what feels best for you. The rule of all exercises is: Don't exaggerate. Stretch only as far as you feel comfortable. If you experience severe pain, stop doing the exercises.

1) Stretch your back while sitting

• Sit on the floor, upper body upright and legs extended in front of you.

• Now angle your right leg and place it over your left so that your right foot is to the left of your left knee. Optionally, the left leg can be bent so that the outside of the knee and ankle are on the ground.

• Now turn your entire upper body to the right, look over your right shoulder and support yourself with your right arm. You can press your left arm slightly from outside against your right knee to support the movement.

• Hold the position for 10-20 seconds, then switch sides.

2) Back relief

Relieving the back in this case is possible in two ways.

Option 1:

Either get down on the ground in four-legged position, bring your hips back and then rest your butt on your feet. Now bend your upper body forward so that it is as flat as possible on your thighs. Extend your arms straight and far forward and touch the ground with your forearms. Move your upper body forward until you feel a comfortable stretch. Hold the position for 10-20 seconds.

Option 2:

In the second variant, you lie flat on the floor and bend your legs; the lumbar region is in contact with the floor. Now grab 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 open and stretch your hip

• Lie flat on your back, bend your legs and place your left ankle on your right knee, letting your left knee fall outwards.

• Grab your right thigh slightly below the back of your knees and gently pull it towards you until you feel a comfortable stretch. Hold for 10-20 seconds, then switch sides.

4) The “cobra” relieves tension in the back muscles

• Put yourself in a prone position, position your hands next to your body at shoulder height and push your upper body upwards.

• The thighs are firmly pressed against the floor and your gaze is directed at the ceiling.

• Hold the position for 10-20 seconds.

• This exercise is easy to combine with the first variant of exercise 2.

Benefit from our expertise and services by discovering the Holmes Place premium fitness world with a VIP experience. Your club visit includes fresh towels, a personal training session, a club tour, a body analysis, a group course of your choice and relaxing moments in our wellness area. Book now to start your fitness and health journey today.

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