Continuing our unlock your back series.
Incorporating nerve gliding exercises into your routine can complement massage therapy to alleviate lower back pain and loosen up that neurological tension. Below are detailed instructions for performing sciatic and femoral nerve glides:
Sciatic Nerve Glide
Purpose: To reduce tension along the sciatic nerve, which runs from the lower back through the hips and down each leg.
How to Perform:
1. Starting Position: Sit upright on a chair with both feet flat on the floor.
2. Movement:
Extend one leg straight out in front of you.
Simultaneously, point your toes upward (dorsiflexion) and tilt your head forward, bringing your chin toward your chest.
Hold this position for a few seconds.
Return to the starting position by bending your knee and lifting your head back up.
3. Repetitions: Perform 10 repetitions on each leg, once or twice daily.
Note: Move slowly and gently to avoid aggravating the nerve. If you experience increased pain, stop the exercise and consult a healthcare professional.
Femoral Nerve Glide
Purpose: To alleviate tension along the femoral nerve, which runs from the lower back through the front of the thigh.
How to Perform:
1. Starting Position: Stand upright and hold onto a stable surface for support.
2. Movement:
Bend your knee, bringing your heel toward your buttock.
Simultaneously, tilt your head backward, looking up toward the ceiling.
Hold this position for a few seconds.
Return to the starting position by lowering your leg and bringing your head back to a neutral position.
3. Repetitions: Perform 10 repetitions on each leg, once or twice daily.
Note: Ensure the movement is slow and controlled. If you feel any increase in pain, discontinue the exercise and seek professional advice.
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Incorporating these nerve gliding exercises into your daily routine can enhance the benefits of massage therapy, promoting greater flexibility and reducing lower back discomfort. Always perform these exercises gently and consult with a healthcare provider if you have any concerns.
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