Hello and Welcome!
In today’s blog post we will be going over the four best stretching techniques for lower back and sciatica pain relief. These lower back stretches require only your couch and a small pillow.
Please watch each tutorial in their entirety as I go over exactly how these stretches are to be performed, but also what you should NOT be feeling when attempting to relieve your lower back and sciatica pain.
Follow each tutorial in order and practice daily to get maximum pain relief.
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Now, lets jump into the first technique for pain relief!
#1 - Turning Off the Sympathetic Nervous System
Before we can fully dive into lower back stretches to relieve your pain, we must first switch our nervous system from Sympathetic to Parasympathetic and allow the muscles of the lower back to relax, as well as the muscles that are contracting against our sciatic nerves.
#2 - Couch Assisted 90/90 Stretch
The Couch Assisted 90/90 is an incredible stretch to relieve lower back and sciatica pain. This stretch not only targets the outer hips (abductors, medial glutes) but also target the QL’s (Quadratus Lumborum), the deep muscle in the back directly above the hips most commonly associated with pain.
Softening the tension of these two muscle groups alone can often lead to immediate pain relief and allow you to lead a pain-free day.
#3 - Couch Assisted Figure 4 Stretch
The Assisted Figure 4 Stretch will aid in your lower back and sciatica pain by releasing tension and tightness within the Piriformis and Glute Maximus muscles.
This stretch is an incredible follow-up to the 90/90 stretch performed previously. I have my personal training clients do these stretches almost every session and at home to relieve lower back and sciatica pain.
#4 - Couch Assisted Prayer Stretch
In our fourth and final stretch of this series is the Assisted Prayer Stretch. This is a great way to cap off everything previously performed.
The Assisted Prayer Stretch is going to provide relief to the Lumbar as well as relax the Upper and Lower Traps, and Rhomboids.
For anyone that works at a desk for the majority of their day, this is a stretch that you should be incorporating hourly throughout the day.
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