6 Of The Best Exercises For Sciatica And Lower Back Pain

Statistics showed that 5-10% of people experiencing lower back pain, have sciatica, as a result of the stimulated nerve in the lower back – compressed or irritated.

Sciatica is a general term used for describing the pain that begins in the lower spine and goes through to the lower leg and foot.

Sciatica’s Key Symptoms Include:

-Constant pain in one buttock and leg;
-Worsening of pain when sitting;
-Burning or tingling pain;

In extreme cases, loss of bladder/bowel control.

Though the pain in sciatica radiates from the lower back, it typically affects the leg more. It can wreak havoc with daily activities even it occurred just for a few days.

Common Causes of Sciatica Include:

-Slipped disc. (90% of cases);
-Spinal stenosis (narrowing of passage for spinal cord);
-Spondylolisthesis (slipped vertebrae).

Other Less Common Causes of Sciatica Include:.

-Spinal infections;
-Direct injuries;

Cauda equine syndrome.

A common theme of these causes is that they result from back problems. Maybe it is not possible to prevent sciatica entirely, but you can definitely reduce the possibility of the sciatica and back pain by:

Sleeping on a firm mattress;
Using correct lifting technique;
Configuring car driving position to support the lower back;
Maintaining correct posture;

Exercising regularly to maintain the back muscles.
Luckily, there are many easy and quick exercises that can help you relieve the pain.

Here are some of them:

Knee To Chest Stretch
Lie on your back and bend your knees at 900 and place your feet on the floor. Wrap both hands around one knee and pull it to your chest, holding the stretch for 20-30 seconds, then switch to the other leg.

Gluteal stretch
Stay in the same starting position as the first one. Lift your left leg and rest the ankle on the right thigh. Hook both hands around the right thigh and pull it towards you. Pull it for 20-30 seconds and then relax. Repeat this 3 times and then switch the legs.

Knee Lifts
Still in the same position, lay your arms flat by your sides. Keep the lower back on the ground and lift the legs so they are around one foot of the ground. Then lower them in a controlled fashion. Repeat 5 times.

Hamstring Stretch
Sit on the floor with your back straight and your legs outstretched and about a hand’s width apart. Breathe in. On the exhale you should lean forwards to the hips and reach with the hands for your toes. Push your collarbone towards the feet. Hold for 20-30 seconds, then sit back up.

Back Extensions
Lie face down, with the flat of the feet against the floor. Place the hands on the ground and the elbows alongside the body. The fingertips should be placed at about eye level. Push down on your hands to arch your back. Hold this position for 5-10 seconds, then lower back to the ground. Repeat 10 times.

Piriformis Stretch
Lie on the back and bend the knees with the heels toward your buttocks. Then cross one leg over the other, resting your ankle. Use your muscles to bring the knee out. Don’t overdo it, but aim for a light stretch in the hip area. When you feel that light stretch, hold it for 20 seconds. Then switch to the other side and hold that for 20 seconds. If you push your leg out more, you can get a deeper stretch.

The following video shows some great exercises to relieve back pain by stretching.

This video shows an easy 1 minute daily routine for stretching.



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