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Pain, stabbing or pulling in the spine has probably been experienced by each of you, especially if you sit in front of a computer longer than is healthy, do strenuous physical work or have a poor-quality mattress in bed. There are many triggers of unbearable pain, but if you want the pain to ease and be able to function as before, we will advise you on several simple movements to unblock a pinched nerve.
A pinched nerve manifests as pain, stabbing or pulling in the spine.
It often appears when you sit in front of a computer longer than is healthy, do strenuous physical work or have a poor-quality mattress in bed.
If the pain from your spine shoots into the buttock, thigh or calf, you are probably dealing with a neurological problem called sciatica. Sometimes it is enough to do just one of these movements and you will get relief. However, if you want to keep your sciatica and lower back in good shape, you should do these movements regularly!
Relaxation of the lower back and lumbar spine
Lie on your back, bend your knees and gradually rotate them to one side or the other. Follow the instructions in the video exactly
Camel pose and seated forward bend
Camel pose
Popular yoga pose – the camel.
Kneel on your knees and place them hip-width apart, put your hands on your hips, lift your torso upward and relax the lower back.
Then lean back and grasp your heels with your palms (or place your palms on your feet). On the exhale, bend at the thoracic and sacral areas and tilt your head back.
Seated forward bend
In yoga this pose (asana) is called Paschimottanasana. Sit down and place your legs wide. Lean forward with your hands as far as your body allows. Repeat several times. The effect of this series:
- Strengthens and rejuvenates the abdominal muscles and lower back
- Stretches the spinal vertebrae (on average the spine can elongate by up to 7 cm)
- Rejuvenates the spinal nerves, especially the lumbar area
Frog pose and side lunges
Frog pose
Get on all fours. Slowly lean forward – you will begin to feel intense tension on the inner thighs. Once you reach the maximum point, stop.
If you have an inguinal hernia or severe back pain, be more careful.
Side lunges
Squat down and place your hands on the floor. Then straighten your left leg out to the side. The right knee should be in line with the right ankle. Point the tip of the left foot so that it faces the ceiling.
Sit on the ground in a cross-legged position with the difference that one foot will touch the other. Straighten your back and gently begin to press your elbows into your knees or simply press your palms into your knees.
