6 Simple Stretches for Back Pain and Sciatica Prevention

Sitting in a chair for hours at a desk for hours a day is not so bad for the back and hips and legs— sitting in a chair can be painful so much that even if you spend most of the day sitting at a desk for hours do not seem like it’s nothing worse than sitting in a chair for hours in most of the day and sitting at a desk for hours all day is bad for your lower back, hips as well as your legs and feels stiff and uncomfortable. If you regularly have back pain after sitting at a desk, driving and/or sitting for long periods of time, do not take it as muscle soreness and not just soreness of the muscles.

Sciatica is different from ordinary back pain. It refers to pain that follows the sciatic nerve from the lower back up through the buttocks and into the leg. Sciatic nerve irritation or compression can be caused by a herniated or slipped disc, while long sitting hours, limited hip movement, poor movement patterns and muscle weakness may also cause pain.

Though stretching exercises will not protect against sciatica, improving the mobility and flexibility of the lower back, hips and hamstrings will help the body be able to function well in day to day life. There is a lot to be said about regular movement for the people who spend several hours sitting each day.

Dr Aravind P R, Consultant - Rehabilitation Medicine, Aster Whitefield Hospitals, suggests simple stretches in a daily routine to support flexibility and mobility. Here are six exercises that can be useful for people dealing with stiffness associated with prolonged sitting.

1. Knee-to-Chest Stretch

You can lie comfortably on your back and bend your knees. Slowly bring one knee to your chest and gently hold it with your hands. Don’t pull too aggressively, or force it to move. Keep the opposite leg relaxed and your lower back is nice against the floor.

Hence hold in the position for 20 to 30 seconds before slowly releasing and changing sides. This lightened touch can stretch your lower back and hip and you may feel particularly good after sitting for a long time as you release your lower back and hip and change sides.

2. Figure-Four Stretch

You lie down on your back with your knees bent. Place one ankle on the other leg to create a figure-four shape. Gently draw the supporting leg towards your chest until you feel a comfortable stretch around the hip/gluteal region.

Long periods of sitting can cause stiffness around the hips and deep gluteal muscles. Greater hip mobility may help relieve the pressure on the area. Movement should be gentle without pushing the hip or causing sharp or radiating pain.

3. Hamstring Stretch

Sit near the edge of a chair and extend one foot forward so that your heel is on the floor. Keep your back firm and lean forward from your hips. You don't have to get your toes out at all to get the stretch.

In fact, don’t stretch hamstrings aggressively. Pressing too far back can place stress on the lower back and increase discomfort for some people. The goal is to create a mild, controlled stretch along the back of the thigh.

4. Hip-Flexor Stretch

In a position with one knee bent at approximately a right angle and the other leg behind you. Then keep your upper body straight and slowly move your pelvis forward until you feel a comfortable stretch at the front of the hip.

Hip-flexor muscles can get tight when sitting much of the day. Gentle mobility work will allow the hip to remain flexible and support more comfortable hip movement during walking, standing and other everyday activities.

5. Cat-Cow Stretch

Start on your hands and knees. Slowly arch your back so that the neck and head can follow the movement. Then slowly reverse the motion and lift the chest and gently extend the spine.

Cat-cow is less about being able to stretch out in a deep way and more about controlling your spine. Repeating the exercise slowly a few times will help you to move your spine after a long period of inactivity.

6. Piriformis Stretch

You lie on your back with your knees bent. Bring one knee towards the opposite shoulder and use your hands to guide the movement. You should feel a comfortable stretching sensation around the buttock and not sharp pain coming down the leg.

The piriformis is a small muscle in the buttocks. It’s not always the cause of sciatic pain, but maintaining mobility in the hip and gluteal region can help minimize stress.

## Don't Ignore Persistent Back or Leg Pain

Stretching is a part of a healthy movement routine, but it is not a sure-fire way to prevent sciatica. If you’re having persistent or worsening back pain, pain that travels down the leg, numbness, tingling or weakness, contact a healthcare professional for evaluation.

Stretching for long periods shouldn’t be neglected and should also be done regularly throughout the day. If someone gets up occasionally, shifts their position in an appropriate way and incorporates exercises, and maintains good posture, musculoskeletal health will be better.

But most importantly, do not push through severe or radiating pain when you exercise. Gentle, controlled movements are preferable to aggressive stretching. If a particular exercise makes your symptoms worse, stop and seek professional advice. In that case, a physiotherapist or rehabilitation professional’s exercise programme would be more appropriate if symptoms are already present.