I have a bit of trouble with sciatica and would like to make my back stronger while I'm not in pain...any ideas please?
2006-06-06 21:15:12 · 6 answers · asked by whiskersmum 1 in Health ➔ Diet & Fitness
Back extensions, counting three on the way up and three on the way down, complete repetitions until you can't do any more and repeat for three sets. (lie on you front making your body as long head to tow as possible, slowly raise your head and feet off the ground by contracting muscles in your back, hamstring and glutes).
However it is ideal to go for a screening with a physion to see if you have any muscle imbalances that could be fixed. also look at the position of your chairs you sit on for extended periods of time, and your bed. Stretch your back, extension, flexion and rotation, nice and gently held for a long period of time also try applying heat and ice alternately.
2006-06-06 21:41:17 · answer #1 · answered by duncanjksteele 1 · 1⤊ 0⤋
Upper or lower back? I'm not sure what sciatica is so you might want to check with your doctor before doing any exercises that may cause more damage then good.
Some exercises:
Upper back: Chin-ups, Lat pulls, Bent over rows.
Lower back: Prone super-man, Romanian dead lift
2006-06-06 21:21:17 · answer #2 · answered by ? 3 · 0⤊ 0⤋
Lie in the floor, on your back, legs straight. Now lift your feet two or three inches from the floor, hold for ten seconds, lower them to the floor again. Repeat ten times. Exercise a few times a day. Strenghtens your back, lower back, stomach and also your butt and legs, it's excellent and doesn't cost a cent.
2006-06-06 21:23:08 · answer #3 · answered by * 5 · 0⤊ 0⤋
1. Soak ur feet in a bucket of hot (Not very Hot) water. Steam Bath is also good. (WARNING: HOT WATER CAN BURN UR SKIN, FEEL FROM THE OUTSIDE WITHOUT TOUCHING THE BUCKET HOW HOT IT IS and TRY)
2. Sleep without a pillow and ur pillow under ur knee on your back. This will straighten your back. It relaxes the back.
3. Stand up. bring ur heels together, spread ur toes apart. Make a v shape with ur feet and try squating as much as u can. Count till 10 and stand up, relax and do that twice daily in the morning.
It helped me. Hope it does to you. GOD BLESS
2006-06-06 21:35:24 · answer #4 · answered by Jol Q and A 3 · 1⤊ 0⤋
ther are lots of good books on the subject
i would recommend you to pay you local bokstore a visit
2006-06-06 21:24:48 · answer #5 · answered by cizzzialm 3 · 0⤊ 0⤋
Yoga actually helps
2006-06-06 21:50:54 · answer #6 · answered by Kelé 2 · 0⤊ 0⤋