Chiropractor in Hurst TX Explains 4 Exercises
for Sciatica & Low Back Pain Relief

Having back and sciatic pain in Hurst TX is a miserable - even crippling - condition.

You might not be able to play golf, work, or even sit in the car for a 30-minute drive. It's almost impossible for anyone around you to understand how you feel. You can't remember the last time you even had a restful night's sleep.

Nothing's worse than feeling great mentally, but physically feeling held back from life because your back or sciatica hurts and the pain just won't go away!

You may feel like resting, but moving is good for your back. These simple exercises for sciatica and lower back pain strengthen your back, stomach and leg muscles. They will help support your spine and relieve your back pain.

Strengthening exercises should be performed after proper alignment and motion has been restored to your spine. This will not only make the exercises more effective, it will ensure that the exercises provide the proper support through a healthy, full range of motion. If you're unsure if your body is in proper alignment and is moving correctly, give our office a call and we will be glad to help.

Before doing any of these exercises for your sciatica or back pain, I recommend speaking with a healthcare professional. Depending on the cause and intensity of your pain, some of these exercises may not be recommended and can be harmful.

Lower Back Rotators in Hurst TX

• Purpose: This stretch increases flexibility and strengthens the trunk rotator muscles, adding stability and control when walking and turning.
• Position: Lie flat on the back with knees bent and palms flat on the floor.  Keep the back and hips flat on the floor throughout the exercise.
• Action: Slowly lower your knees to one side, keeping them together.  You should feel the muscles stretching from your shoulder down to your lower back.
• Tip: Once your knees are in the lowered position, don't hold it there!  Rather, try to RELAX it there.  The more you let gravity stretch by relaxing your legs, the better the stretch.
• 3 sets of 10 repetitions.

Trunk Extensions

• Purpose: This exercise strengthens the hard-to-reach muscles that run up and down either side of the spine in the back, the buttocks, and the back of your thighs.  The muscles that lie close to your spinal column are essential to develop to maintain a strong and healthy back.
• Position: Lie flat on your stomach with arms extended forward (for comfort, a small towel can be placed under the forehead, but do not extend the neck).
• Action: Tighten buttocks and lift one arm and opposite leg a few inches off the floor.  Hold for 5 seconds and lower.  Keep the leg close to the floor and your neck stationary throughout the exercise.  Do not raise your hips as you raise your legs.  Alternate sides; take each repetition slowly, with controlled motions.
• Tip: Even though the movement in this exercise is small…the benefits are not.  An excellent back-strengthening exercise.
• 3 sets of 10 repetitions.

Back Extension

• Purpose: This exercise strengthens the muscles that run up and down the full length of your spine.  When the back muscles become strong and toned, the back becomes well-supported, protected, and aligned.
• Position: Lie face down on your stomach.  Support your upper body with your hands.
• Action: Slowly lift straight up and slowly lower.  As you lift, keep your chin level.  When executed correctly, your chin will slightly tuck into your chest.  Avoid extending your neck back.
• Tip: To help execute the correct technique, find a focal point at eye height, and raise and lower directly above that spot on the floor or mat.
• 3 sets of 10 repetitions.

Quadruped Extension

• Purpose: This exercise strengthens the back, buttocks, and back thighs.  It also develops balance enabling you to move your arms and legs freely while maintaining a stationary back position.  (Your muscles on both sides of you flex and extend to maintain your balance.  If your abdominal muscles stopped working, you would collapse to one side.  There is a constant balancing act going which strengthens your abdominal rotator muscles.  Because your back is primarily supported by your abdominal musculature, the exercise contains many benefits.)
• Position: Start on your hands and knees with your back straight.  For stability, place your hands shoulder-width apart, and your knees separated hip-width apart.
• Action: Lift one arm straight out in front of you with your head facing down.  Find a focal point.  Maintain a flat back.  Lift and straighten the opposite leg behind you, and hold both arm and leg parallel to the floor for a count of 5.  Lower slowly.  Alternate sides.  Do not arch your back at any time.
• Tip: That subtle shifting from right to left you are experiencing is normal.  If you find it difficult to maintain your balance lift either one arm or one leg at a time.  Shortly your balance will improve.
• 3 sets of 10 repetitions.

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