Back Pull Down Exercise For Sciatica

Your back works as a central support system and provides movement for the rest of your body. Unfit or inflexible muscles in that area could however lead to sciatica and other similar health conditions. Fortunately, the right kind of exercise can help you deal with sciatica and eliminate associated symptoms of pain. Here's more.

The best way to combat sciatica is to focus on building up your 'core muscles'. The core muscles are part of your lower back and any weakness there could result in sciatica. The strain of everyday lifting and twisting can severely damage these muscles and result in pain. Thus, the ideal workout for sciatica is anything that targets this muscle group and works on making it more flexible and invulnerable to injuries and stress.

The back pull down exercise is one of the most preferred exercise routines for people suffering from sciatica and other back problems. It is quite different from most of the other workouts that target the back muscle. It is also considered to be most effective at waking up dormant lower back muscles.

You should ideally use an elastic exercise band for this workout. If you don't have one, you can try any alternate household item that has a certain degree of elasticity, such as an elastic baggage strap or the inner tube of an old bicycle. You may also use a rolled up towel for the same; even though it may be more difficult doing the exercise due to the lack of elasticity.

Start by sitting upright in a chair with your tummy pulled in. Then raise your arms over your head while holding onto the elastic band or towel between them. Your hands should be approximately shoulder width apart here. Stretch your arms as far as they will go and slowly pull them behind your neck while simultaneously keeping the band or towel horizontal with a slight tension on it.

Continue to pull down till the band is roughly halfway down your neck and then relax for a brief moment. Then, raise your arms again and repeat each step. Do remember to keep the band horizontal as you move it up and down. Also, don't rush the movement and instead maintain a slow pace while raising your arms up and dropping them down. You can increase or decrease the level of difficulty by adjusting the tension on the band or the towel.

You should ideally repeat the exercise at least five times, the first time you do it. Try not to overdo it as it could lead to soreness of the body. Be regular with the workout for best results. Doing the back pull down exercise in the appropriate manner, could help you eliminate sciatica and its associated symptoms permanently.

For more information on Muscle Balance Therapy - click here