2 Simple Stretches for Low Back Pain and Sciatica Relief

By Doctors of Chiropractic Tips and Advice

For those regularly battling low back pain or sciatica, intense discomfort can often disrupt daily life. A frequently overlooked cause is issues with the piriformis muscle, a substantial, flat muscle positioned near the hip's summit, adjacent to the gluteal region. This muscle plays a critical role in thigh and hip rotation and acts as a stabilizer for the hip joint. Strain or damage to the piriformis muscle can trigger a range of symptoms, including pain, tingling in the hips, lower back, and legs. People with a sedentary lifestyle are more prone to these issues than their active counterparts. Thankfully, targeted stretches can significantly alleviate discomfort caused by a compromised piriformis muscle.


Simple and Effective Stretches for Back Pain Relief

Incorporating these easy, yet highly effective stretches into your routine can provide substantial relief and enhance flexibility:

  1. The 'Clam' Stretch: Begin by lying on your side on an exercise mat, with your hips and shoulders aligned and knees slightly bent behind you. Keeping your knees together, slowly raise your top leg towards the ceiling, holding for two seconds at the peak. Focus on staying still during the stretch. Perform two sets of 20 rotations for each leg to maximize the stretching effect.
  2. The Lying Glutes Stretch: Start this stretch lying flat on your back, knees bent, feet flat on the mat. Place one ankle in front of the opposite knee, then grasp the thigh of the leg still on the mat and gently pull it towards your chest. Aim to hold this position for 15 to 30 seconds, repeating three to four times for each leg.
For more information on stretches to relieve back pain, read this article from Mayo Clinic.

When Pain Exceeds the Relief Offered by Stretches

If you find these stretches insufficient in managing severe pain, it's time to consult a chiropractor. While painkillers offer temporary respite, they fail to address the root cause, leading to recurring discomfort. Chiropractic care, however, provides a more sustainable solution.

The Chiropractic Approach to Long-Lasting Relief

At Advanced Spine & Posture, your chiropractor will conduct a thorough diagnosis to pinpoint the exact source of your discomfort. A tailored treatment program will then be developed, focusing on addressing issues within your spine or soft tissues. This approach aims to deliver lasting relief from sciatica or back pain. Regular chiropractic sessions can significantly reduce the frequency and intensity of these pains.

Don't let low back pain or sciatica dictate your life. Reach out to a chiropractor in Las Vegas, NV to start on a path to effective pain management and recovery. Our expert team is dedicated to helping you achieve a healthier, more comfortable lifestyle. 

Advanced Spine & Posture

Address: 6592 N Decatur Blvd, Las Vegas, NV 89131
Phone: (702) 396-4993
URL: https://advancedspineandposture.com/locations/north-las-vegas-nevada/

Find Us Online

Location: 6592 N Decatur Blvd, Las Vegas, NV 89131, USA

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