These effective spinal decompression stretches will help you get immediate relief from sciatica, piriformis and lower back pain. You can do them using a chair, on your desk, or on a bench at the gym after your workouts. Many times lifting weights can trigger sciatica due to putting pressure on your spine. So take breaks when you can to alleviate and release the pressure from your back. Back Pain & Sciatica Relief program: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ Spinal Decompression Stretches: 1: Desk Spinal Decompression: Bring your knees closer to the desk. And place your weight on your arms. Lean forward to shift the weight on the desk and relax your lumbar spine. 2: Bench Spinal Decompression: Support your weight with your arms and let your lower back drop down. Lift your knees so that only your toes are touching the floor for support. 3: Chair Spinal Decompression Version 1: Same instructions as the bench exercise, only we can use the chair to do it. 4: Chair Spinal Decompression Version 2: Stretch out your legs and lift your upper body using the chair handles (like doing the dips) Completely relax your lumbar spine and let gravity pull the tension down. Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI PROGRAMS: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=tai5_-YwQt4

Hip pain can be related to arthritis, weak glutes, or pelvic instability. Let's work together through these amazing exercises to strengthen your hips and stabilize your pelvis area. Grab the Free Piriformis Syndrome Sample Plan: https://www.coachsofiafitness.com/free-piriformis-syndrome-rehab-plan/ These exercises are focused on activating and strengthening the hip stabilizers, gluteus medius, gluteus minimus, and core to help you get relief from hip pain as fast as possible. 00:00 Intro 00:51: Clamshell 03:08: Hip Adductions with squeezes 05:47: Hip Extensions 08:12: Standing hip extensions (Engage your core for balance) To continue working on strengthening your glutes, check out the Strong Glutes program: https://www.coachsofiafitness.com/strong-glutes-program/ Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI PROGRAMS: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=FQt7HIggaKY