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5 Exercises against Witch Shooting

Acute witch shooting in the low back? Here are 5 exercises that can relieve pain due to witch shoots. These exercises can reduce back pain and aches that have occurred due to witch shoots. If you have any questions regarding exercises or training, please contact us via Facebook or YouTube.

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The exercises you can perform naturally depend on the cause of your pain. Here we have tried to create a generalized guide for exercises and positions that can alleviate acute witch shoots - we also strongly encourage you to seek active investigation and treatment at clinics for your symptoms and ailments. Otherwise, you are encouraged to supplement these exercises with walking, biking or swimming - as your back allows. Feel free to search the search box for several good practice guides we have posted in the past.

1. Emergency position (90/90 position)

A chiropractor's warmest recommendation: the emergency room. This position puts as little pressure as possible on the lower back joints and the muscles of the lower back. The recommendations dictate that one should not lie too long in this position at a time - but rather alternate between it and permitted movement.

Lie flat on the floor with the femur at 90 degrees and the calves at 90 degrees, as illustrated in the picture - you may want to roll a thin towel and place it in the basket on the lower back. In case of acute low back pain, you may try to lie in it for example 3-5 times a day for about 30 minutes at a time. It may be beneficial to combine this position with icing, as the guidelines are "20 minutes off, 20 minutes on, repeat".

2. Leg to chest (exercise for lower back and seat)

This exercise aims to increase the movement of the lower back and stretch the muscles of the seat and lower back. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.

Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side.

Alternatively, you can bend both legs up to the chest - but we recommend using it only when you have less pain, as it puts slightly higher pressure on the discs in the lower back.
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Lying stretch of the seat and lower back

This exercise stretches the gluteal muscles and piriformis - the latter is a muscle that is often involved in sciatica and sciatica. Lie flat on the floor with your back down, preferably on an exercise mat with support under your neck. Then bend the right leg and place it over the left thigh. Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the gluteal muscles on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.
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4. Easy side mobilization (Knee roller)

An exercise that mobilizes the back and stretches nearby muscles. Should be performed with caution and with quiet, controlled movements.

Starting Position: Lie on your back - preferably on a training mat with a pillow for the headrest. Keep your arms straight out to the side and then pull both legs towards you. Try to relax your upper body as you do the exercise.

execution: Let your knees fall slowly from side to side while keeping your pelvis naturally - make sure both shoulders are kept in contact with the ground. Do the exercise with gentle movements and hold the position for about 5-10 seconds before moving slowly to the other side.

5. Butt against the heels (Back Exercise)

This exercise stretches and mobilizes the spine.

Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

Stretch: Then lower your butt to your heels - in a gentle motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

Repeat the exercise 4-5 times. The exercise can be performed 3-4 times daily.

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NEXT PAGE: - Low back pain? You should know this!

What can I do even for low back pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief in low back pain