Pain relief positions

for Lower back pain and sciatica

Pain relief positions

Pain relief position - lower back pain and sciatica

Low back and sciatica pain relief positions

If you are in too much pain to exercise - then try these.

Lying on the floor with legs on a chair

Many Physiotherapists will recommend you lie in this position when you are in extreme pain.

First of all find a suitable chair and a pillow. Ease yourself onto the floor and roll over onto your back. Pull the chair towards yourself and place your lower legs and feet over the chair. Your upper legs from the trunk to the knee should be almost at right angles to the floor, such that the chair is almost touching you. Place a pillow under your head. Try to relax your entire body - soft relaxing music might help.

Back stretch relief position - lower back pain and sciatica

Back Stretch a la Alexander Technique

Lie on floor in the Alexander Technique position - for at least 20 minutes.

First of all find a comfortable warm place to lie down, preferably on a carpeted floor. Before you lie down get a large pillow to rest your head on. Ease yourself down onto the floor and roll over onto your back.

Place the pillow (doubled over is necessary) under your head to find the correct height such that your head is supported so that it is neither bent up nor down. Get someone to assist, if necessary. Draw your feet in so that your knees are bent and pointing towards the ceiling. Make sure your back is flat on the floor with a natural arc of the back. Now place your hands just above your waist.

Your body should now be supported on nine points, head - two shoulders- two elbows- two hips and to feet.

Lie in this position for 20 minutes to allow the back to stretch.

Be aware of your breathing.

Breathing plays an important part in relaxation.

Breathe through your nose with your tongue touching the upper part of your mouth. Try to breathe in for 3 to 4 seconds and after a brief pause breathe out for at least twice the in breath.

Ensure your diaphragm expands on the inhale - blank your mind. Play relaxing music.

Follow this with light pelvic tilts..

Chi Kung tree pose - lower back pain and sciatica

Chi Kung tree pose

The secret of this position is to get your back forming an almost vertical line to the floor in order to bring relief to lower back and pinched sciatic nerve pain.

The followers of this form of exercise suggest you stand facing south.

Bend your knees slightly until you find a comfortable position - almost like the Tai Chi "horse riding position".

At first let your arms hang loosely by your side and try to keep relaxed.

Start off by standing like this for a few minutes.

Each day gradually increase the time you spend in this position.

After you've done this for about a week, stand with your arms out as if you were encircling a tree.

Gradually work up to standing like this for 10 to 15 minutes at a time.

Try and blank your mind to achieve complete relaxation and do deep gentle breathing

Be aware of your diaphragm expanding each time you inhale.

Breathe deeply and slowly. Keep relaxed, and try to blank your mind.

Chi Kung disciples believe that these well-balanced standing positions increase the flow of energy and build up internal strength.

Leaning over a worktop.

I found this particularly helpful to bring relief to my sciatic pain. Stand close to a suitable worktop.

I chose the one next to the sink.

Grip the worktop with both hands and gently ease yourself up and forward so that you are now leaning over the worktop - maintain your grip.