4 BEST Exercises For Pinched Nerve In Lower Back Nerve Pain
Performance Place Sports Care & Chiropractic・10 minutes read
Sebastian shares 4 stretches for a pinched nerve in the lower back, emphasizing avoiding pain down the leg for safety. The stretches include glute stretch, piriformis and hamstrings stretch, book reading position, and frog's pose, with recommended reps for each.
Insights
- Safety is a top priority during lower back stretches for a pinched nerve, with an emphasis on avoiding leg pain to maximize effectiveness.
- The recommended stretches for a pinched nerve in the lower back include glute stretches, piriformis and hamstring stretches, a unique belly-down position, and the frog's pose, each with specific durations and repetitions for optimal relief.
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Recent questions
How can I relieve lower back pain?
Stretching exercises like glute and piriformis stretches can help alleviate lower back pain.
What are some effective stretches for a pinched nerve?
Stretches like glute stretch, piriformis stretch, "on the beach book reading position," and frog's pose can effectively target a pinched nerve.
How long should I hold each stretch?
Holding each stretch for about 10-30 seconds can help improve flexibility and alleviate pressure on the nerve root.
How many reps of stretches are recommended?
It is recommended to do 5 reps of 10-second stretches for the first two exercises, 20 reps for the third, and 5 reps for the fourth to total about a minute and a half of stretching.
What should I avoid during stretches for a pinched nerve?
It is important to avoid any pain down the leg during stretches to ensure safety and effectiveness in targeting the pinched nerve in the lower back.
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Summary
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Top 4 Stretches for Pinched Nerve
- Sebastian from Performance Play Sports in Huntington Beach shares his top 4 stretches for a pinched nerve in the lower back.
- Emphasizes avoiding any pain down the leg during stretches to ensure safety and effectiveness.
- The first stretch involves a glute stretch, interlacing fingers and bringing the knee towards the chest for 10 seconds per side.
- The second stretch targets the piriformis and hamstrings by stretching diagonally across the body for 5 seconds each way.
- The third stretch, the "on the beach book reading position," involves lying on the belly, breathing deeply, and holding for 30 seconds before looking over an imaginary sand dune.
- The fourth stretch, the frog's pose or Child's Pose, aims to alleviate pressure on the nerve root by breathing deeply and holding for 6 seconds.
- Recommends 5 reps of 10-second stretches for the first two exercises, 20 reps for the third, and 5 reps for the fourth, totaling about a minute and a half of stretching.
