Having Chronic Backache? Do these simple home exercises to strengthen your back !!!

Sciatica can be a real pain, literally! This condition, which affects the sciatic nerve running from your lower back down your legs, can cause shooting pain, numbness, and weakness. While it’s important to consult a healthcare professional for diagnosis and treatment, incorporating some simple home exercises can help manage your symptoms and strengthen your back.

Here are some exercises that you can try:

● Standing Arch:

• Stand with your feet apart & hand on your back with fingers pointing backwards.
• Bend backwards at the waist, supporting the trunk with your hands while keeping your knees straight.
• Hold for 5-10 seconds & repeat it for 10 times.

● Wall Slide:

• Stand with back leaning against the wall
• Bring your feet one foot forward to the wall
• Keep your abdominal muscles tight and bend on your knees up to 90 degrees
• Hold for few seconds and slowly return to the original position
• Repeat it for 10 times

● Hamstring Stretch:

• Lie on your back with one leg bent and other leg extended straight out
• Slowly lift your extended leg upward until you feel stretching along back of your leg. Now use your hands to grasp around back of your knees to help raise stretch and to hold on.
• Hold for 5 seconds, then slowly relax & Repeat this for other leg

● Straight Leg Raise:

• Lie on your back
• Keep your affected leg straight and bend your other leg so that your foot is flat on the floor.
• Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor.
• Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat.

● Single Knee to Chest:

• Lie on your back with one leg bent and another flat on the floor.
• Put bent knee towards your chest while keeping your lower back and other knee pressed against the floor.
• Hold for few seconds then relax and repeat with alternative legs.

● Double Knee to Chest:

• Lie on your back with one leg bent and another flat on the floor.
• Put bent knee towards your chest while keeping your lower back and other knee pressed against the floor.
• Hold for few seconds then relax and repeat with alternative legs.

● Back Extension:

• Lie on your stomach. Place arms besides your hips.
• Raise your head and shoulder off the ground as high as comfortably possible.
• Hold for 5 seconds & repeat this for few times.

● Press Ups:

• Lie on your stomach.
• Use your arms to press up.
• Concentrate on keeping your hips down and push up your upper body as high as possible.
• Hold for few seconds and relax.
• Repeat it for few times.

● Cat and Camel:

• Kneel down on the floor on your hands and knees
• Curl your back up towards the ceiling like a cat Hold for count of five. Return to starting position
• Now pull your stomach down to the floor hollowing out your back like a camel. Hold for five seconds and relax. Repeat this 10 times.

● Pelvic Tilt:

• Lie on your back with one leg bent and another flat on the floor.
• Put bent knee towards your chest while keeping your lower back and other knee pressed against the floor.
• Hold for few seconds then relax and repeat with alternative legs.

● Pelvic Bridge:

• Lie on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down or up.
• Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you do not overextend your back during the exercise.
• Hold for three to five seconds and then bring your hips back down to the floor. Repeat for two sets of ten reps.

DO’s :

• Use Firm Mattress.
• Sleep on your back with a pillow under your thighs or knees or Sleep on your side with your knees bent and a pillow between your legs.
• Lift an object by kneeling down, don’t bent from your back to lift it.
• Use and ergonomic chair or proper lumbar support.
• Your desk position should be at a comfortable height.
• Take regular breaks from your desk – move once every hour.

DONT’s :

• Don’t lift an object away from your body with your arms outstretched.
• Don’t slouch in your chair.
• Don’t Sit or Stand for a long period of time on same position.
• Don’t sleep on your stomach.
• Don’t use a desk chair that’s too high or low from a desk.

 

Sciatica can be a real pain, literally! This condition, which affects the sciatic nerve running from your lower back down your legs, can cause shooting pain, numbness, and weakness. While it’s important to consult a healthcare professional for diagnosis and treatment, incorporating some simple home exercises can help manage your symptoms and strengthen your back.

Here are some exercises that you can try:

● Standing Arch:

• Stand with your feet apart & hand on your back with fingers pointing backwards.
• Bend backwards at the waist, supporting the trunk with your hands while keeping your knees straight.
• Hold for 5-10 seconds & repeat it for 10 times.

● Wall Slide:

• Stand with back leaning against the wall
• Bring your feet one foot forward to the wall
• Keep your abdominal muscles tight and bend on your knees up to 90 degrees
• Hold for few seconds and slowly return to the original position
• Repeat it for 10 times

● Hamstring Stretch:

• Lie on your back with one leg bent and other leg extended straight out
• Slowly lift your extended leg upward until you feel stretching along back of your leg. Now use your hands to grasp around back of your knees to help raise stretch and to hold on.
• Hold for 5 seconds, then slowly relax & Repeat this for other leg

● Straight Leg Raise:

• Lie on your back
• Keep your affected leg straight and bend your other leg so that your foot is flat on the floor.
• Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor.
• Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat.

● Single Knee to Chest:

• Lie on your back with one leg bent and another flat on the floor.
• Put bent knee towards your chest while keeping your lower back and other knee pressed against the floor.
• Hold for few seconds then relax and repeat with alternative legs.

● Double Knee to Chest:

• Lie on your back with one leg bent and another flat on the floor.
• Put bent knee towards your chest while keeping your lower back and other knee pressed against the floor.
• Hold for few seconds then relax and repeat with alternative legs.

● Back Extension:

• Lie on your stomach. Place arms besides your hips.
• Raise your head and shoulder off the ground as high as comfortably possible.
• Hold for 5 seconds & repeat this for few times.

● Press Ups:

• Lie on your stomach.
• Use your arms to press up.
• Concentrate on keeping your hips down and push up your upper body as high as possible.
• Hold for few seconds and relax.
• Repeat it for few times.

● Cat and Camel:

• Kneel down on the floor on your hands and knees
• Curl your back up towards the ceiling like a cat Hold for count of five. Return to starting position
• Now pull your stomach down to the floor hollowing out your back like a camel. Hold for five seconds and relax. Repeat this 10 times.

● Pelvic Tilt:

• Lie on your back with one leg bent and another flat on the floor.
• Put bent knee towards your chest while keeping your lower back and other knee pressed against the floor.
• Hold for few seconds then relax and repeat with alternative legs.

● Pelvic Bridge:

• Lie on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down or up.
• Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you do not overextend your back during the exercise.
• Hold for three to five seconds and then bring your hips back down to the floor. Repeat for two sets of ten reps.

DO’s :

• Use Firm Mattress.
• Sleep on your back with a pillow under your thighs or knees or Sleep on your side with your knees bent and a pillow between your legs.
• Lift an object by kneeling down, don’t bent from your back to lift it.
• Use and ergonomic chair or proper lumbar support.
• Your desk position should be at a comfortable height.
• Take regular breaks from your desk – move once every hour.

DONT’s :

• Don’t lift an object away from your body with your arms outstretched.
• Don’t slouch in your chair.
• Don’t Sit or Stand for a long period of time on same position.
• Don’t sleep on your stomach.
• Don’t use a desk chair that’s too high or low from a desk.

While these exercises can be helpful, it’s essential to listen to your body and stop if you experience any increase in pain. Always consult with your doctor or physical therapist before starting any new exercise program. If you suspect you have Sciatica, it is essential to consult with a medical professional for proper diagnosis and treatment. Dr. Arpit Joshi, an orthopedic surgeon specializing in joint replacement and trauma, is available at the Sevya Orthocare Centre in Maninagar (East).