6 Of The Best Exercises For Sciatica And Lower Back Pain

Sciatica refers to symptoms of pain, weakness, or numbness, which radiate along the sciatic nerve. Running from the back of the pelvis to the feet, sciatic is the longest nerve in the body.

You can relieve sciatica with various simple and quick exercises.

What are the symptoms of sciatica?

 Sciatica manifest itself with the following symptoms:
  • Unremitting pain in one leg and buttock.
  • Increased pain while sitting
  • Tingling or burning  sensation
  • Loss of bowel/bladder control in serious cases.

Despite the fact that the pain starts from the lower back, this condition normally affects the leg more. In fact, the lower back pain largely occurs individually, and it can negatively affect your daily life even if it occurs for just a few days.

What causes sciatica and back pain?

Several things can cause sciatica, including:

  • Slipped disc – 90% of the cases
  • Spondylolisthesis – slipped vertebrae
  • Spinal stenosis – narrowing of spinal cord passage
  • Direct injuries, spinal infections, tumors or cauda equine syndrome – Not very common

While you may not be able to completely prevent sciatica and back pain, you can reduce their symptoms by: 

  • Upholding a proper posture while standing or sitting
  • Using an appropriate lifting method
  • Getting a good night’s sleep on a firm mattress
  • Configuring a car driving position in a bid to support your lower back
  • Exercise on a  daily basis in a bid to maintain the back muscles

6 Great Exercises for Sciatica and Lower Back Pain

You can ease both, back pain and sciatica by gently stretching your back and legs. Here are simple exercises that you can easily incorporate into your busy schedule:

  1. Knee to Chest Stretch – Lye down on your back and bend your knees at 90 degree with your feet flat on the ground. Then, wrap your hands around one knee and gently pull into your chest. Hold the position for about 30 seconds before switching to the second leg.
  2. Gluteal Stretch – Start as exercise 1. Elevate your leg and rest your ankle on the right thigh. Wrap your hands around the right thigh and pull it towards you for about 30 seconds. Then, relax. You should repeat this 3 times before switching to the other leg.
  3. Knee Lifts – Lying on your back, put your arms flat by your sides. Lift your legs such that your heels are roughly one foot off the ground. Afterwards, lower them gradually. Repeat this exercise 5 times.
  4. Hamstring stretch – Sit on the floor, with your back straight and legs outstretched. Inhale and when it comes to exhaling, lean forwards and rotate from the hips, trying to reach for your toes with the hands. Hold this position for about 30 seconds and then sit back up.
  5. Back extensions – Lye face down with your feet flat on the ground. Your forearms should also rest on the floor. Be sure that the elbows are alongside your body with your fingertips at the eye level. Push down on your hands in a bid to arch your back. Hold this position for about 10 seconds before lowering back to the ground. Repeat this exercise 10 times.
  6. Piriformis Stretch – This exercise targets the hip rotators. Lye on your back and bend your knees. Then, cross one leg over the other. Rest your ankle, and using your muscles, bring out the knee. Aim for a gentle stretch around the hip area. When you experience a light stretch, hold that position for about 20 seconds before switching to the other side.

This post was inspired by the following video:

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