Exercises for Sciatica and Back Pain

How to Get Relief from Back Pain and Sciatica

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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.

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