Lower back nerve irritation or compression can lead to lower back pain and sciatica. According to studies, since 5 to 10% of all Americans experience it, this is considered as a very common health problem.
It is an unbearable type of pain, which typically starts from the lower spine to the lower part of one leg or in some cases the foot.
– A piercing pain experience just in one leg or one buttock
– Intensifying pain due to a sitting position
– A tingling and burning pain
What’s more, this condition may result in a loss of bowel and bladder control in the most severe cases.
There are culprits of sciatica pain:
- In 90% of cases, it is experienced as a result of a slipped disc
– A direct injury
– Spinal infections
– Spinal stenosis
– A slipped vertebrae or spondylolisthesis
– Cauda equine syndrome
It can be prevented by:
- Regular exercising since it can strengthen the back muscles
– A proper body posture
– Sleeping on a firm mattress
– Regular performing of an adequate lifting technique
– Properly adjusted car seat for lower back support
Ultimately, consider relieving sciatica pain with these six exercises:
- Hamstring Stretch Exercise
Start by sitting on the floor, and your back should be straightened, and legs stretched and a hand-width apart. Then, it is recommended to inhale deeply. But you should lean forward from the hips as well as try to reach your toes using the hands, while exhaling. Next, push the collarbone towards your feet, and at least stay in this position for 30 seconds.
- Piriformis Stretch Exercise
Bend your knees, while lying on the back. Push your heels towards your buttocks. Next, it is recommended to cross one leg over the other, and rest the ankle. Your hips should be stretched for about 20 seconds. You can then change the leg and hold for 20 seconds again. In order to do a more intensified stretch push out your leg.
- Knee Lifts Exercise
First of all, you should lie on the back, and bent your knees to create a 90-degree angle. Hold your arms flat by the sides and raise your legs until they are at a foot height from the floor. Finally, you should gently lower them. Repeat the same procedure 5 times.
- Gluteal Stretch Exercise
This exercise also requires a lying position, with bent knees to a 90-degree angle. Then, you should raise your left leg and rest your right thigh ankle. It is advisable to wrap the hands around your right thigh, and pull it close to your body. Stay in this position for 20-30 seconds. Also, you should make 3 reps, and at least, switch the leg.
- Knee To Chest Stretch Exercise
You should be in a lying position to bend your knees to a 90-degree angle. Your feet should be placed firmly on the floor. Afterwards, your hands should be wrapped around one knee and it should be pulled to your chest. Stay in this position for 20-30 seconds and make a repetition using the other leg.
- Back Extensions Exercise
While lying with the face down, you should keep your hands and feet flat on the floor. Your fingertips should be kept at an eye level. Your hands should be pushed to arch the back. Stay in this position for 5-10 seconds. At the end, just lower the back to the ground and repeat it 10 times.