What kind of stretching exercises can i do for Pinched Nerve/Lower Back Pain?

Question

What kind of Stretching exercises can i do for Pinched Nerve/Lower back pain?

I had it since yesterday. Chiropractor told me looking at xray's.

Can you recommend me good stretching exercises to heal the pinched nerve and ease the pain and flex the muscles..

Answer 1

If it's the sciatica nerve your talking about .......

Lie on the floor, back to the floor, knees bent.  (Depending on which side hurts) lift your foot and place your ankle on/above your opposite knee.  Wrap both your hands around the thigh of the stationary leg and lift towards your chest - keep your head and torso on the floor.  You should feel a stretch along your butt.  If you feel the stretch where you also feel the pain, then it's sciatica.  You can also do the same stretch sitting on a chair by placing your ankle on your knee and leaning forward - but keep your back straight.

If your going to do weight lifting, you need to not be in pain.  If you feel pressure, chances are you're body mechanics are not proper and you're causing further problems.  Make sure your pelvic bone is properly situated.  Less pressure is often felt by sucking in your stomach, which tilts the pelvic bone automatically.  Strengthen your stomach muscles to aid your back.

Answer 2

Hamstring stretches, glute stretches, hip flexor stretches. (See a Physical Therapist for details of these)

Also, lie on the floor face down, place your arms behind your back.  Slowly and genly raise your shoulders and chest away from the floor.  This is especially good for pinched nerves due to disc lesions etc.

DO NOT do any sit ups or any excercise where your spine is in extension - for example, cycling, bending forward and twisting or lifting weights.

Walking is good, as is swimming - but not breast stroke legs, just front crawl legs.  

Answer 3

None. You will not see any nerves or soft tissue on x-rays, only MRI. Therefore see a Doctor and find out exactly what the problem is! Best of Luck

Answer 4

for my back pain, i found if i lay flat out and start stretching at the toes to my fingertips over my head.  slowly until i can feel the release, helps the pain for awhile.

Answer 5

Lie down on a flat base with your back touching the whole length of the base. place your feet at a slightly elevated level that makes your back flat.

This will release the pressure on the nerve. it may be painful bit uneasy but will give good results.