A morning core-strengthening routine for a sciatica-free day

More and more people suffer from sciatica pain. You may experience discomfort or pain in your lower back area, hips or back of the legs. This pain can be triggered by injury, pregnancy or muscle tension. According to statistics, sciatica pain affects thousands of people across America. Now imagine how many people are suffering from this problem all over the world…

How can you alleviate sciatica pain? There are various methods for dealing with sciatica ranging from medications to various procedures. Unfortunately, these methods are not always effective and can only temporarily relief the pain. In this case, we recommend you pay attention to our core-strengthening routine that you can do every morning when you wake up for a sciatica-free day.

This routine only takes a few minutes, and it is also easy to perform for people of all fitness levels. So, guys, our core strengthening routine will definitely help you relieve the pain in your lower back, because it includes a combination of stretching movements and muscle-strengthening techniques. Scroll down to see a list of exercises you need to perform, and follow the instructions to avoid injury and stretching. Take Care!

#1. Crunches

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

Place your hands lightly on either side of your head.

Keep your elbows in  so that they are parallel to your body.

Push your back down flat into the floor to isolate your abdominal muscles.

Gently curl your shoulders forward and up off the floor.

Continue to push down into the floor with your lower back.

Raise your shoulders about four to six inches only.

Hold and squeeze your abdominal muscles for a count of one.

Return to the start position in a smooth movement.

#2. Leg Lift

Lying leg lift offers many benefits along with flat tummy. Try it doing at home, this exercise also don’t need any equipment.

Process

Use a bench if available. Let your legs hang off the edge that will increase your range of motion.
Place your hands under your glutes with your palms facing down.
Keep your legs straight and hold a dumbbell between your feet if your need added resistance.
Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for one second.
Do this exercise for 3 sets of 15 reps.

#3. Prone arm-leg raise

Hand-in-hand with the shoulder slump is the back curve. This usually presents as pain in the mid-back on either or both sides of the spine, in what’s called the erector spinae group (or ESGs in massage lingo). True to their Latin, the ESGs hold us upright—but when we’re slumping forward all the time they, like the rhomboids, get stretched out and weakened. Then when we go to lift something too heavy and bend over instead of using our legs, we get that eeeeeeak feeling in our back that is the ESGs informing us that this shit is not on.

What do? Lie on your front with your arms out to the sides. The picture above is kind of advanced: feel free to not have your arms out so far above your head, I only have my arms at a ninety-degree angle with my shoulders, frankly. Start off with maybe 20 reps of that motion and work your way up to 50 and arms straight out. Don’t overwork the muscles, but get them going.

#4. Hamstring stretch

Stand tall with your feet together and arms at your sides.

Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.

Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.

The F4L is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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