EXERCISES TO RELIEVE BACK PAIN & SCIATICA

 I'd be happy to provide you with some exercises to help reduce back pain and alleviate sciatica. However, please note that it's important to consult with your Spine Surgeon before starting any new exercise routine, especially if you have pre-existing Spine issues. These exercises are meant to be gentle and can potentially provide relief, but they might not be suitable for everyone.

1. **Pelvic Tilt:**

   Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tilting your pelvis upward. Hold for a few seconds and release. Repeat 10-15 times.

2. **Cat-Cow Stretch:**

   Start on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly towards the floor (cow pose). Exhale as you round your spine upward, tucking your chin to your chest (cat pose). Repeat this motion for 10-15 rounds.

3. **Child's Pose:**

   Begin on your hands and knees, then sit back onto your heels, lowering your chest towards the floor and extending your arms in front of you. Hold for 20-30 seconds, breathing deeply.

4. **Piriformis Stretch:**

   Seat over a chair. Cross one ankle over the opposite knee, gently pressing the crossed knee away from you. Hold for 20-30 seconds, then switch sides.

5. **Hamstring Stretch:**

   Lie on your back and lift one leg, keeping it straight. Use a strap or your hands to gently pull the leg towards you, feeling a stretch in the back of your thigh. Hold for 20-30 seconds and switch legs.

6. **Knee-to-Chest Stretch:**

   Lie on your back and bring one knee towards your chest, holding it with your hands. Keep your opposite leg extended or bent. Hold for 20-30 seconds and switch legs.

BEST YOGA POSES FOR LOW BACK 

Remember, consistency is key, and it's important to listen to your body. If any exercise causes pain or discomfort, stop immediately and consult your Spine Surgeon. Additionally, combining these exercises with proper posture, regular movement, and a healthy lifestyle can contribute to long-term back health.

CONSULT Dr.Sudheer Kumar Pothu FOR MORE DETAILS