The 6 Best Exercises for Lower Back Pain and Sciatica Relief
Compression or irritation of the lower back nerve are the two main causes of lower back pain and sciatica. Unfortunately, thousands of people are experiencing this health problem today. According to the latest studies, between 5 and 10 percent of people in the United States are dealing with this issue. The situation is similar across the globe.
Sciatica pain starts from the lower spine and goes all the way to the lower part of one of the legs or even the feet.
Some of the typical symptoms associated with this unpleasant condition are:
- A tingling and burning pain
- A specific piercing pain that occurs in one leg or buttock
- Pain that becomes worse in a sitting position
- Loss of bladder control and bowel control (only in severe cases)
Sciatica comes as a result of different things like:
- Spinal infections
- A direct impact/injury
- Slipped disc (9 out of 10 cases)
- Spinal stenosis (the narrowing of the spinal cord passage)
- Spondylolisthesis (a slipped vertebral column)
- Cauda equine syndrome
The intense and unpleasant pain caused by sciatica can be avoided in a few different ways:
- Sleeping on an adequate mattress (usually very firm mattress)
- Practicing exercises focused on back muscles on a regular basis
- A good body posture
- Regular use of correct lifting technique
- Properly set car seat
These are some of the best exercises to ease or prevent sciatica pain:
1. Knee Lifts
Get down on your back with your knees bent (90 degrees). Your arms must be flat and placed by the sides. Lift up your legs until they are around one foot above the ground and slowly lower them. Conduct five reps.
2. Hamstring Stretch
Sit on the ground and keep the back straight. Stretch the legs hand-width apart and breathe in deeply. After that, breathe out while leaning forward from your hips and try to touch your toes with your hands. Move the collarbone towards your feet and stay like that for 30 seconds.
3. Knee To Chest Stretch
Lie down on the ground on your back and bend your knees (90 degrees). Keep the feet firm on the ground. After that, wrap your hands around one of the knees and push it toward your chest. Keep this position for 30 seconds and do the same with the other leg.
4. Piriformis Stretch
Lie down on the ground on your back and bend your knees. Your heels must be pointed in the direction of the buttocks. Cross one of your legs over the other and let the ankle rest. After that, stretch your hips and stay in this position for about 20 seconds. Next, switch the leg and stay for another 20 seconds.
5. Gluteal Stretch
Lie down on your back with your knees bent (90 degrees). Lift the right leg and rest your ankle on the left thigh. After that, wrap your hands around your left thigh, pull the thigh as close as you can to the body and remain in this position for about 30 seconds. Conduct this exercise for three times and after that, do this with the other leg.
6. Back Extensions
Lie on the ground with your face down and make sure that your hands and feet are flat on the ground. Maintain the fingertips at an eye level. Press your hands to support the back and keep this position for ten seconds. After that, lower your back to the floor. Do ten reps.
We hope that these simple exercises will help you ease your sciatica pain or prevent this pain.
Source: Healthy Food House