Say goodbye

to sciatica pain with

these

3 simple stretches !
Flexion Exercises for Lumbar Spine
Steps to follow:

1. Lie down on your back with your face up.

2. Use both hands to slowly bring your knees towards

your chest, until you can feel a stretch in your middle

and lower back.

3. Once your legs are close to your chest, you can use

your head to bring your chest forward for a more

advanced stretch.

4. Keep this position for 5 to 10 seconds, then release and

come back to your original position.

Lumbar Nerve Flossing or Nerve Flossing
Exercises
Steps to follow:
1. Sit on a chair with both feet flat on the floor.

2. Straighten one knee and keep the other foot on the

floor.

3. Slowly move your ankle so your toes point towards

you then away.

4. Do this movement 15-20 times, then repeat with

the other leg.
Scissor Hamstring Stretch for Low Back Pain
Steps to follow:
1. Stand with your feet apart, one foot in front of the other

2. The space between them should be around 3 feet.

3. Your hips and shoulders should be facing forward.

4. Put your hands on your hips.

5. Slowly lean forward at your waist and make your

upper body move down toward your front leg.

6. Stay in this position for 5 to 10 seconds.

7. Then repeat the stretch with your other leg in front.

 CSSC team has the
experience, expertise to help
and treat all kinds of spinal
ailments

+91 72000 36927

www.chennaispine.com