Stretching is essential to release accumulated tension in the back and leg muscles. Some effective stretches include:
Piriformis stretch: Lie on your back, cross one leg over the other at a
90-degree angle. Gently pull the knee toward your chest while keeping the other leg straight. This helps relieve pressure on the sciatic nerve.
Lower back stretch: Get on all fours, arch your back upward (cat position), then drop your abdomen toward the floor (cow position).
Alternate between both to relax the spine and reduce pain.
Hamstring stretch: Sit on the floor with one leg extended and the other bent. Lean forward from your waist, trying to reach the toes of the extended leg.
Strengthening Exercises
Along with stretching, it’s important to strengthen the muscles that support your spine. Some simple strengthening moves are:
Bridge: Lie on your back, bend your knees with feet flat on the floor.
Lift your hips up while squeezing your glutes and lower back. Hold for a few seconds and lower slowly.
Plank: Position your body like a straight board, resting on your forearms and toes. Hold for 20-30 seconds, keeping your body aligned from head to toe.