EXERCISES FOR LOWER BACK PAIN AND SCIATICA

  Doing lower back exercises is the MOST EFFECTIVE and perhaps the BEST WAY to keep your chronic back pain and sciatica under control, permanently. These exercises are of two types: Passive exercises and active ones. Passive exercises are the ones which require the help of your physio. In these exercises, your physio will ask you to flex the spine in various positions while pressing on your spinal nerve roots. It also involves correction of pelvic alignment. Active exercises are the ones which you can do by yourself after watching following diagrams. These exercises could be done at any time during the day, although the best results are obtained when you do these exercises early morning.

  Exercises for low back pain/ sciatica could be divided in three categories:

   i.  Exercises in Sitting Position
   ii. Exercises in Lying Down Position
   iii. Decompression exercises

  ●Exercises in Sitting Position

  This is simple twisting in sitting position. Remain in this position for a few seconds and do it on both the sides. (This applies to every position shown below.)

  This is bhujangasan or snake position. Remember that your pelvis should be in contact with ground and only upper half of body should be flexed while doing this pose.

  Try to bend as much as possible while keeping legs straight.

  This is twisting against the flexed thigh, very effective in easing lower back pain.

  ●Exercises in Lying Down Position

  Lie straight peacefully while letting your lower back press against a roll of towel or cloth.

  This is cross twisting. Turn the arm towards one side and leg towards opposite side. Do it with both the sides.

  Try to lift the back up and then leg. Remain in this position for a few seconds.

  One of the best exercises for sciatica. Do more on affected side.

  ●Decompression exercises

  Rest on your fore and hind limbs, turn to one side and then flex your kness. Don't forget to it on both sides.

  Sit in a wooden chair and try to lift the body up. Let the arms bear the whole weight and let the feet hang down in a relaxed state.

  Support your back against a solid support (railing or a high table or a pile of chairs) and try to flex backwards. The lengh of the support should be equal to the height of your lower back. (~ L3-L4 level)

  Bend down lying on a soft support like pillows and let the legs hang down freely. This maneuver mimics natural traction. You may tie sand bags to the legs for further strengthening.

  After trying these various postures, you may notice that certain positions do not suit you and may increase your pain further, instead of reducing it. Keep away from these postures or you may end up worsening your trouble. You are supposed to do only those positions which reduce the discomfort and produce a sense of relaxation.

  For long lasting results, a regular schedule of 10-15 minutes of daily exercise along with  i) ample of raw green vegetables  ii) vitamin D supplements iii) exposing your back to sunlight iv) walking barefoot on the ground or sand will make sure that the agonizing backache or sciatica remains away from you, forever.