Exercises for Sciatica and Back Pain

How to Get Relief from Back Pain and Sciatica

Sciatica and lower back pain are usually caused by compression of the lower nerve of the back. Sciatica is basically a kind of back pain which is caused by the irritation in the sciatic nerve.

Due to the irritation, this nerve can cause pain, ranging from mild to severe. The pan Sciatica is basically caused when a particular nerve gets compressed in the lower spine area due to some kind of malfunctions.

Back pain is the one which mainly occurs in the lower back area but the Sciatica is not just the back pain but this Sciatica nerve is so big that it is the widest and the longest nerve in the human body. It runs from lower back to the legs through the buttocks. It generally ends below the knee.

Back Pain and Sciatica in the Lower Back Area

Today, there are many people who suffer from sciatica due to having a sedentary lifestyle and spending many hours in a chair. This pain begins in the lower part of the spine and extends to the leg or even to the foot.

Most Common Symptoms of Sciatica:

  • Penetrating pain in one buttock and one leg
  • Intense pain and tingling
  • Pain that intensifies when sitting
  • Sometimes, loss of control over the bladder

What are the Factors that Causes Sciatica:

Followings are the main important factors that can cause Sciatica and Back Pain:

  • Any injury
  • Tumors
  • Infections
  • Spinal stenosis

These symptoms, often unbearable, can be prevented in the following ways:

  • Regularly strengthen the muscles of the back
  • Sleeping on a soft and spongy mattress
  • Maintaining an adequate body posture
  • Adjusting the car seat to the lower back

Best Exercises to Prevent and Relieve Sciatica Pain

1. Stretching Exercise for Hamstring

Sit on the floor, with your back straight and your legs straight. Inhale deeply and, as you exhale, lean forward and try to touch the toes of your feet with your hands. Stay in this position for half a minute.

Then, again, repeat.

2. Stretching Exercise for Piriformis Muscle

Sit on the floor, cross the left leg on the right and stretch the hip by pushing the leg bent to the right for 20 seconds. Then, do the same to the other side.

3. Stretching Exercise for Knees and Chest

While lying on your back, bend your knees at a 90-degree angle, wrap one of your knees with your arms and bring it to your chest. Stay in that position for about 30 seconds and then change the knee.

Lower Back Pain

4. Stretching Exercise for the Back

Lie down and keep your feet and hands flat on the ground. Place your hands at the height of your shoulders and stretch your arms to raise the trunk and arch your back.

Hold for 5 or 10 seconds and then gently lower until you touch the ground. Do 10 repetitions of this exercise.

5. Stretching Exercise for Buttocks

Lying on your back with your knees bent at a 90-degree angle, raise your left leg and place your foot on your right thigh.

Next, surround your right thigh with your arms and bring it to your chest. Stay in that position for about 30 seconds and repeat the exercise 3 times with each leg.

That’s it.

Got any doubts related to the article?

Ask me in the comments section below.

Exercise for Stress

Best Exercises Tips to Get Rid of “Stress” Completely

Suffering from stress?

Well, this simple guide will show you some ways using which you can easily overcome your stress.

There is no better medicine to keep stress away from yourself other than exercise physical activity.

With the following tips of exercises that you can perform anywhere (even at your home) and at any time, you will get the stress completely out of your body. All you need is discipline and a lot of desire to take control of your life.

Exercise Tips to Overcome Stress

1. Loosen the neck gently:

Tilt the head back and forth, towards one shoulder and the other. Make turns with your head to one side and others like making circles with your nose.

Exercise in Order to Overcome Stress

 

2. Relax the shoulders:

Lift them, lower them and rotate them one at a time and simultaneously. Turn of head and neck. Relax the shoulders and let your head fall forward, with the chin resting on the chest.

Then, slowly rotate the head in circles, without stretching the neck. Repeat this procedure five times. Then relax and rotate in the opposite direction, again five times.

3. For the arms:

Raise the arms over your head, with the fingers interlaced and the palms upwards. Stretch your arms as much as you can; stay like this for about 10 seconds. Relax and repeat this procedure five times.

4. For arms and back:

Interlace the fingers of the hands between them and extend the arms forward of the body, rotate the palms forward, as if pushing the air.

5. For the hands:

Rotate the wrists to both sides. Extend an arm in front of your body with the palm facing up; Pull the fingers down, away from the palm, keep it for 10 seconds and repeat with the other side. Shake your hands as if splashing water.

6. For the legs:

Sitting in front of a desk, push yourself with your hands against it and stretch your legs; contract and extend the feet several times and rotate the ankles.

Standing, leaning forward against the desk or a wall, advance one foot and bend the knee, stretch the back leg, change and do the same with the other (hold at least 10 seconds and maximum 30 seconds).

Sitting or standing, simultaneously stretches legs and arms; relaxes and stretches a couple of times.

7. Leg Stretch:

Squat, with your palms resting on the floor, raise your left knee to your chest and extend your right leg as far back as you can. Gently lower your torso, as close to the floor as possible. Stay like this for about 10 seconds. Relax and repeat this procedure five times with each leg.

Get Rid of Stress and Anxiety by Following these Simple Exercise Tips

8. For the column:

Sitting in a chair, relaxes the column forward, loosening the head between the legs and hanging the arms. Go up and down slowly. Place your hands behind your neck and bring your elbows down and your chin to your chest, breathe in that position trying to loosen up. Relax the jaw.

From the sitting position, rotate the trunk slowly to one side and the other, as if you wanted to look back rotating the entire torso. Keep your arms loose.

9. Stretching for the back:

Lying on the floor on your back, and with your feet resting on the floor, collect your knees as much as you can and gently push the lower back to the floor. Stay like this for 10 seconds. Relax, and repeat this procedure five times.

10. For the eyes:

Open your eyes and close them with force. Take your eyes in different directions, up, down, to one side and another. Join the dots as if making circles with the view.

Finally, massage gently with the fingertips around the eyes. Rub one palm firmly against the other, hold it close to your eyes and let it rest for a moment. Slowly open your eyes and then remove your hands.


Watch the Video to Get Some More Idea:


The order of the exercises is indistinct. You can perform all or the one you like the most. The important thing is to do them consciously and constantly, so you can see satisfactory results.

If you have any queries, write them down in the comments.

Overcome Anxiety Featured Img

3 Key Methods to Overcome Anxiety

Anxiety may present itself in different ways but with the same emotional state: the feeling of threat and danger attached to the feeling of helplessness and vulnerability.

The threat that I’m talking about can come in the very normal cases; from habitual problems in our life such as fear of infidelity or breakup, not being able to pass an exam, not able to do a job, not getting the acceptance or social approval, etc.

Either the anxiety for own problems of living or psychological disorders, in both cases, is accompanied by the experience of an inability to control or face the threat. In medical cases, the feeling of helplessness and vulnerability is much more intense.

Overcome Stress And Anxiety

If you are currently experiencing anxiety, you should read the following keys to be able to face it and overcome it. If you want to have some type of treatment, you can consult with your psychologist or therapist.

Below are the few key concepts using which you can easily overcome your stress and anxiety:

Key Method 1: Never Have Negative Thoughts

Negative thoughts can be very varied, but usually pick up the main (central) fear of the person: “I’m sure they are gonna suspend me”, “The plane is going to have a breakdown and it’s going to crash”, “I’m gonna get a heart attack”, ” My son has had an accident “, ” If I do not give the switch a great misfortune will happen”, ” I’m sure I’m left with a blank mind and I make the most terrible ridicule”.

Never Have Negative Thoughts

The insistent thinking of something negative generates the activation of the alarm system of the organisms, for example, the heart beats faster preparing the response of confrontation or flight. This generates sensations in the organism that in turn generate new negative thoughts of the type “I feel very bad”, “it is giving me something very bad”, “I can not bear it”.

Therefore, it is essential to learn to change negative thoughts. This objective is usually one of the most important in the work of psychologists, not only for the treatment of anxiety but for any other type of emotional disorder.

Key Method 2: Learn Not to See Your Problems as a Problem

Psychologists call primary anxiety is the one which is caused by the problems of life, such as work, the couple or children, the economy, health, etc… but when a person’s fear is directed towards their own anxiety, he gets the secondary anxiety.

That is, a person is afraid of experiencing fear or anxiety.

And of course, secondary anxiety is about avoiding everything that causes anxiety. In the case of panic attacks, physical sensations that are associated with serious diseases, such as noticing the heartbeat, are avoided in the case of social phobia, social situations that generate anxiety are avoided, in the case of obsessive disorders, negative thoughts that generate anxiety are avoided, in agoraphobia, the street or closed places with difficult exit, etc.

Well, it is something well known to psychologists how fighting anxiety or avoiding the situations that cause it generates more anxiety. The person with anxiety tries not to perceive in his body the anxiogenic sensations and not to go to places where the anxiety can be triggered.

Therefore, the ability to overcome anxiety paradoxically requires an attitude of acceptance, of “surrender” and does not fight against the manifestations of anxiety. It is convenient that one dares to feel the manifestations of anxiety in the body fully, paying attention and not judging the symptoms of anxiety as good or bad, they are simply sensations to which we have to get used to again.

Face Your Fears

Key 3: Face Your Fears

Even if you change your thoughts and get a good level of acceptance of the feelings of anxiety, you will not be able to overcome the anxiety until you face everything that scares you and can overcome it.

If you are afraid of the relationship with people, you will have to expose yourself, even gradually, to social situations. If you are afraid of touching things that can contaminate you, you will have to do it. If your fear has to do with being in closed situations, you will have to gradually expose until your level of anxiety decreases in these situations.

If your fears have to do with unreal situations such as an accident happening to a loved one, you will have to imagine it repeatedly until this fear diminishes.

Psychologists are accustomed to prepare a scale of situations from lower to higher anxiety to generate gradual training in overcoming fear. For example, if your fear is of the agoraphobic type and you are afraid to just go out on the street for fear that you have an anxiety crisis and do not have anyone to help you, a list is drawn up starting with the situation that gives you least fear. Because, for example, go out to the street door, continue distancing me a few meters, reach the corner, go around the block, walk 3 minutes distancing me from the house, 5 minutes, etc.

Final Words

Learning to change thoughts is a skill that goes far beyond overcoming anxiety.

Not falling into negative thoughts, worries or pessimism implies an important change of attitude that entails the improvement of spirit and motivation for all to address the different vital objectives we all have.