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6 Quick Practices for Back, Hip & Sciatica Pain
By Darlene Bergener
Do you struggle with back, hip or sciatica pain? Here are 6 practices you can do right at home or wherever you are!
Our backs can be achy from sitting too much at our computers, repetitively lifting kids, an accident or injury, or maybe lifting heavy things at work or home. Creating a regular practice of stretching and strengthening will be extremely beneficial in both feeling better and reducing your risk of further injury in the future!
Let’s get started...
Standing Back and Cat/Cow Stretch
For this practice you can use a chair, the edge of your kitchen counter or table, or even the back of your couch. There are two ways to move with this stretch depending on where you are most achy in your body.
First press your arms into the chair and draw the hips back. If you're a little bit tight in the hamstrings (the upper back of your legs), you can walk your feet in and come up higher.
While pressing the arms down, try bending one knee and let the other hip draw back away from your hands. Then switch to bending the other knee. Feel free to wiggle or move side to side to see what feels good.
Yoga is about exploration and being present in your body. Notice which side feels tighter. Move or shift however feels best for you.
For the Cat/Cow version, add a pelvic tilt. On the inhale you can lift the hips and chest letting the belly move towards the floor being careful not to move into a point of any discomfort.