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I hurt my lower back awhile ago and I been reading and watching youtube clips on stretches. I think what I have is Sciatica. The pain starts on my lower back and goes to my left buttocks and all the way down to my left leg. Anyone got any stretches that they personally use themselves. Thanks
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there are no stretches for parkinsons LOL -
Yeah, plenty. First is the classic hammy stretch. Stick your leg on a waist (or knee high if you can't get it that high) high bench, bed, whatever and, keeping your whole back (especially your lower back) straight, slowly lean into the stretch. Do it with the other leg.Originally posted by The Bay Bomber View Post
Next, sit on the ground. Both legs out in front and do the same thing but stretching both legs at the same time. Keep the feet together and your whole back straight as an arrow. If you can only go forward ten centimeters with your back straight, don't bend it just to get a little further. It doesn't do anything for the stretch and will just make your back worse. Keep it ramrod straight! From the hips, where you bend, all the way to your shoulders.
Remember, only stretch from the hips. Do not stretch from the lower back ie. bending your lower back to move forward into the stretch. Think of your hips as the axle on which the upper and lower half of your body bends forward and only move from there. This is very, very important.
Ok, next. Stay in that sitting position and bend one leg until your ankle is just above the top of the other knee. Right? Now do the same thing and bend forward from the hips. This should stretch your hamstring as well as your lower back and glutes on the bent leg side.
Switch sides.
Next: Lie on your back and in the same position you just left (with one ankle just above the top of the other knee) lift the knee that is underneath the other leg and grab hold with both hands underneath that leg. This won't stretch your hamstring but it will really stretch out your lower back and glutes. Does this one make sense? You should be holding on to the underside of your knee joint of the right leg, and the left leg will be folded in, like you were sitting cross legged, with the ankle of the left leg over the top of the right leg knee that you are holding. Pull back on the leg so that the ankle comes toward you which will increase the stretch for your glutes and back.
After swapping legs, slowly sit up and sit with both legs folded under you sitting on top of your ankles, like the way Japanese women used to sit you know? Then slowly bend down until you are touching your knees with your chest with your forehead on the ground.
After this lie down in a prone position for a minute or two.
This is the other really important part. You must hold each stretch for no less than one minute, at the very least. You should hold each for two minutes, but absolutely no less than one-one and a half minutes. Stretching does not work unless you hold it for a minimum of ninety seconds. 60 will help but ninety will actually be the****utic.
Do this every day and in a month or so you will notice the difference and your back will start to loosen up. Ideally, you should get a massage while doing this just to get the ball rolling. Once you get into it though you will never have sciatica problems again if you keep it up.
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thanks buddy. Going to try it outOriginally posted by BennyST View PostYeah, plenty. First is the classic hammy stretch. Stick your leg on a waist (or knee high if you can't get it that high) high bench, bed, whatever and, keeping your whole back (especially your lower back) straight, slowly lean into the stretch. Do it with the other leg.
Next, sit on the ground. Both legs out in front and do the same thing but stretching both legs at the same time. Keep the feet together and your whole back straight as an arrow. If you can only go forward ten centimeters with your back straight, don't bend it just to get a little further. It doesn't do anything for the stretch and will just make your back worse. Keep it ramrod straight! From the hips, where you bend, all the way to your shoulders.
Remember, only stretch from the hips. Do not stretch from the lower back ie. bending your lower back to move forward into the stretch. Think of your hips as the axle on which the upper and lower half of your body bends forward and only move from there. This is very, very important.
Ok, next. Stay in that sitting position and bend one leg until your ankle is just above the top of the other knee. Right? Now do the same thing and bend forward from the hips. This should stretch your hamstring as well as your lower back and glutes on the bent leg side.
Switch sides.
Next: Lie on your back and in the same position you just left (with one ankle just above the top of the other knee) lift the knee that is underneath the other leg and grab hold with both hands underneath that leg. This won't stretch your hamstring but it will really stretch out your lower back and glutes. Does this one make sense? You should be holding on to the underside of your knee joint of the right leg, and the left leg will be folded in, like you were sitting cross legged, with the ankle of the left leg over the top of the right leg knee that you are holding. Pull back on the leg so that the ankle comes toward you which will increase the stretch for your glutes and back.
After swapping legs, slowly sit up and sit with both legs folded under you sitting on top of your ankles, like the way Japanese women used to sit you know? Then slowly bend down until you are touching your knees with your chest with your forehead on the ground.
After this lie down in a prone position for a minute or two.
This is the other really important part. You must hold each stretch for no less than one minute, at the very least. You should hold each for two minutes, but absolutely no less than one-one and a half minutes. Stretching does not work unless you hold it for a minimum of ninety seconds. 60 will help but ninety will actually be the****utic.
Do this every day and in a month or so you will notice the difference and your back will start to loosen up. Ideally, you should get a massage while doing this just to get the ball rolling. Once you get into it though you will never have sciatica problems again if you keep it up.
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Stretching is generally good for Sciatica, but you really need to know what is causing your specific sciatica. There are numerous anatomical causes for Sciatica and the exercise or stretches you use need to be the correct ones for the cause, or you could actually make it worse. Read more here and if it the pain continues I would suggest getting medical evaluation to identify the specific cause. Good luck.Originally posted by The Bay Bomber View PostComment
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