Скачать или смотреть 30 Minute SCIATICA Pain Relief Exercises | कमर दर्द और टांगों का दर्द घर पर ठीक करें।

30 Minute SCIATICA Pain Relief Exercises | कमर दर्द और टांगों का दर्द घर पर ठीक करें।

Struggling with lower back stiffness, hip pain, or shooting pain down your leg?

This 30 minute follow along stretch routine is designed to relieve sciatica nerve pain and unlock your mobility right from your home, without equipment!
CHAPTER -
00:00 – Introduction
00:16 – Cat and Camel
01:20 – Cobra Pose
02:35 – Child Pose
03:30 – Lying Twist Stretch
04:38 – Single Leg Knee to Chest Stretch
05:40 – Both Hands Knee to Chest Stretch
06:30 – Single Leg Static Hold
07:30 – Knee to Side Stretch
08:42 – Iso Hip Up
09:53 – Lying Hip Stretch
12:02 – Hamstring Stretch
15:25 – Hip Thrust
17:12 – Good Mornings
18:12 – 45° Leg Raise
20:00 – Hip Openers
21:22 – Lateral Leg Raises
23:10 – Donkey Kickbacks
25:00 – Fire Hydrants
25:58 – Superman
27:10 – Alternating Superman
28:35 – Superman Plank Hold

✅ Perfect for:
✔ Sciatica nerve pain
✔ Lower back pain relief
✔ Hip tightness and glute stiffness
✔ Sitting too long (desk job, travel, study)

This beginner friendly physiotherapy based routine targets:
🔹 Lower back muscles
🔹 Glutes and piriformis
🔹 Tight hips and hamstrings
🔹 Sciatic nerve relief through deep stretches

🧘‍♀️ Whether you're dealing with chronic pain or looking for daily back mobility exercises, this routine is safe, effective, and incredibly soothing. It’s like therapy for your spine and hips.
-Benefits of this routine:
-Instant sciatica relief
-Improve flexibility & posture
-Reduce stiffness in hips and hamstrings
-Support spine health & prevent future pain

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Hit LIKE if you felt the relief, and COMMENT “PAIN FREE” if this helped you!
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