LOUISVILLE, Ky. (WDRB) -- Many people complain of back pain. But there may be a simple way to strengthen muscles and relieve that discomfort.
Health and Wellness expert, Carlos Rivas, says stretching the piriformis muscle is necessary to relieve the pain along the sciatic nerve and shows us the top exercises for relieving your back pain.
The piriformis is a muscle located deep in the hip that runs in close proximity to the sciatic nerve. The sciatic nerve which runs from the lower back through the back of each leg, and branches off to parts of the leg and to the foot and toes can be irritated or pinched. When the piriformis muscle becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to pain, tingling and numbness that run from the lower back, to the rear and sometimes down the leg and into the foot.
Piriformis Muscle Stretches
1. Figure four stretch on the foam roller: Perform this stretch for 30-45 seconds on each side.
2. Pigeon pose: Stretch your right leg out behind and bend your left knee so that your left foot is near your pelvic bone with your toes pointed. Hold this stretch for 30-45 seconds on each side.
3. Cobra pose: Lie face down with your feet together and your toes pointing behind you. Place your hands flat on the floor close to your body and beside your rib cage. Gently push off your hands, lifting your head and chest off the ground while maintaining your hips on the ground. Hold this stretch for 30-45 seconds.
Perform these stretches 2 times per day every other day or on a daily basis to help you relieve back pain.
This specific stretching program serves two main purposes:
-Reduces the sciatic pain in the near term
-Provides conditioning to help prevent future recurrences of the pain
Caring for sciatica should be considered part of one's daily living, not just something to add to the routine at the end of the day. In addition to an exercise routine, you should minimize everyday stress on the lower back, including using proper form while lifting.
For more information regarding our highly individualized personal training programs, simply visit us at
www.proformanceresults.com. You can e-mail us at proformancefitness@hotmail.com to schedule a complimentary Functional Movement Screen to help you create your highly individualized exercise program to relive back pain.
About Carlos Rivas:
Carlos Rivas, MS, CSCS, FMS, is the Director of Fitness and Wellness Operations @ ProFormance Fitness, LLC and FitCorp, LLC. He holds bachelor's degrees in Exercise Science and Sports Medicine and a Masters degree in Exercise Physiology. Carlos is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, Fitness editor for Kentuckiana Health and Fitness Magazine, Strength and Conditioning instructor for the University of Louisville Exercise Science Program, Fitness Consultant to Ms. America Program, and has more than 20,000 hours of personal training experience. Carlos can be reached by e-mail:
carlosfitpro@gmail.comor 502.741.9428
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