Stretching is essential for releasing accumulated tension in the back and leg muscles. Here are some effective stretches:
Piriformis Stretch: Lie on your back, cross one leg over the other at an angle.
90 degrees. Gently pull your knee toward your chest, keeping your other leg straight. This will help relieve pressure on the sciatic nerve.
Lower Back Stretch: Kneel on all fours, arch your back upward (cat pose), and then lower your belly toward the floor (cow pose).
Alternate between these two poses to relax your spine and reduce pain.
Hamstring Stretch: Sit on the floor with one leg straight and the other bent. Bend forward at the waist, trying to reach your toes.
Strengthening Exercises:
In addition to stretching, it’s important to strengthen the muscles that support your spine. Here are some simple strengthening exercises:
