{"id":9393,"date":"2024-05-15T08:16:47","date_gmt":"2024-05-15T05:16:47","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=9393"},"modified":"2024-06-06T19:24:24","modified_gmt":"2024-06-06T16:24:24","slug":"8-exercises-that-quickly-relieve-back-pain-like-a-massage-your-back-is-like-new-try-it-now","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=9393","title":{"rendered":"8 exercises that quickly relieve back pain like a massage: Your back is like new – try it now!"},"content":{"rendered":"\n

Sciatica is a fairly common and painful problem. <\/p>\n\n\n\n

The sciatic nerve is the longest nerve in the human body, starting at the base of the spine and passing through the muscles of the thighs to the muscles of the feet.<\/p>\n\n\n\n

On average, up to 40% of people will experience this unpleasant pain at least once in their life.<\/p>\n\n\n\n

Symptoms:<\/strong><\/p>\n\n\n\n

– The pain is felt in any part of the sciatic nerve (lower back, buttocks, thighs).<\/p>\n\n\n\n

– Stiffness or loss of feeling in the legs or feet.<\/p>\n\n\n\n

– Tingling, pinching or prickling.<\/p>\n\n\n\n

– Weakness that causes the knees to bend on standing.<\/p>\n\n\n\n

– Dramatically reduced knee and Achilles tendon reflexes.<\/p>\n\n\n\n

8 Yoga Poses to Relieve Sciatica<\/strong><\/p>\n\n\n\n

1. Chair leg<\/strong><\/p>\n\n\n\n

Begin by placing one foot on a chair and placing  a hand on the opposite leg  on the outside of the knee.<\/p>\n\n\n\n

Place your other hand at your side.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Rotate your upper body so that your hips point forward and hold this position for 30 seconds.<\/p>\n\n\n\n

Then repeat on the other leg.<\/p>\n\n\n\n

2. Pulling the knees up<\/strong><\/p>\n\n\n\n

Lay down on your back.<\/p>\n\n\n\n

Extend one leg straight toward the ground and pull the other leg toward your chest by the knee.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Pull your knee toward you so that your shoulders touch the ground.<\/p>\n\n\n\n

3. Kneel to the side<\/strong><\/p>\n\n\n\n

Lay down on your back.<\/p>\n\n\n\n

Place your hands on the floor in a “T” shape.<\/p>\n\n\n\n

Keep your shoulders on the floor, bend your legs at the knees and rotate them to one side.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Stay in this position for about a minute and then place your knees on the opposite side.<\/p>\n\n\n\n

4. Knee to the opposite side of the hand<\/strong><\/p>\n\n\n\n

Lie on your back, keep one leg straight and bend one knee to a 90\u00b0 angle. <\/p>\n\n\n\n

With the opposite hand, gently pull the knee to the side.<\/p>\n\n\n\n

Turn your upper body and face to the other side and look at the hand you are reaching towards the floor.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Both hands should be well pressed.<\/p>\n\n\n\n

5. Reverse attack<\/strong><\/p>\n\n\n\n

This pose is a bit more complicated, but very useful for opening the hips.<\/p>\n\n\n\n

Begin to stand up, take a step forward, bend your leg at the knee and extend the other leg back, resting on the toe.<\/p>\n\n\n\n

As you round your back, place the opposite elbow on the outside of the bent knee and bring your palms together.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Hold this position for 30 seconds and then repeat on the opposite side.<\/p>\n\n\n\n

6. Sit-up pull-up<\/strong><\/p>\n\n\n\n

The starting position is with your legs straight out in front of you.<\/p>\n\n\n\n

Bend both legs at the knees and cross one leg over the knee of the other leg.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

With one hand rest on the ground, with the other hand lean on the elbow on the outside of the bent knee.<\/p>\n\n\n\n

Turn your head to the side and stay in this position for at least half a minute.<\/p>\n\n\n\n

7. Cat’s back<\/strong><\/p>\n\n\n\n

Stand on all fours.<\/p>\n\n\n\n

Arch your back down as you lift your chest and pull your head up.<\/p>\n\n\n\n

Take a deep breath and hold your breath for 10 seconds.<\/p>\n\n\n\n

As you exhale, straighten your back, pull your chin toward your chest, and bend over.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Hold this position for 10 seconds and relax.<\/p>\n\n\n\n

Repeat these positions for 1-2 minutes.<\/p>\n\n\n\n

8. Child’s pose<\/strong><\/p>\n\n\n\n

This is the easiest relaxing position that calms you down.<\/p>\n\n\n\n

Stand on all fours, stretch your arms out in front of you, place your knees slightly wider than hip-width apart, and pull your butt as low as possible to your heels.<\/p>\n\n\n\n

\"\"\/<\/a><\/figure>\n\n\n\n

Stay in this position for as long as is comfortable.<\/p>\n\n\n\n

These poses will provide you with relief from pain and it is recommended to perform them in the morning before work or in the evening before going to bed. <\/p>\n\n\n\n

Perform them regularly as part of prevention.<\/p>\n\n\n\n

We wish you good health!<\/p>\n\n\n\n

If you liked the article, you can follow us and share the post with your friends and your opinion (or experience) in the comments!<\/p>\n","protected":false},"excerpt":{"rendered":"

Sciatica is a fairly common and painful problem.  The sciatic nerve is the longest nerve in the human body, starting at the base of the spine and passing through the muscles of the thighs to the muscles of the feet. On average, up to 40% of people will experience this unpleasant pain at least once […]<\/p>\n","protected":false},"author":5,"featured_media":9394,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-9393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"\n8 exercises that quickly relieve back pain like a massage: Your back is like new - try it now! - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.light-recipes.top\/?p=9393\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 exercises that quickly relieve back pain like a massage: Your back is like new - try it now! - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"Sciatica is a fairly common and painful problem.  The sciatic nerve is the longest nerve in the human body, starting at the base of the spine and passing through the muscles of the thighs to the muscles of the feet. 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