These 7 Of The Best Exercises For Sciatica & Lower Back Pain!!!

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Sciatica and lower back pain are caused by a compression or an irritation of the low back nerve. It is an extremely common problem nowadays, and studies claim that 5 to 10% of Americans have problems with it.

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Sciatica pain begins from the low spine to the lower part of one leg or even the foot.

These are the most frequent symptoms of this painful condition:

  1. -A piercing pain noticed on a leg and one buttock
  2. -A burning and tingling pain
  3. -Pain that is intensified in a sitting position
  4. In the worst cases, it could cause a loss of bowel and bladder control.
  5. Sciatica can be a consequence of various factors, including:
  6. -Slipped disc (90% of cases)
  7. -A direct injury
  8. -Tumors
  9. -Spinal infections
  10. -Spondylolisthesis (or a slipped vertebrae)
  11. -Vertebral stenosis (it’s the narrowing of the spinal cord passage)
  12. Cauda equine syndrome
  13. This unbearable pain can be prevented in these ways:
  14. -Regular physical exercise which strengthens the back muscles
  15. -Sleeping on a firm mattress
  16. -A proper body posture
  17. -Properly adjusted car seat for back support
  18. -Regular practice of a proper lifting technique

The following 6 exercises will help you to prevent or relieve sciatica pain:

Hamstring Stretch out Exercise

  • Sit on the floor, with the back straight, and stretched legs, and a hand-width apart.
  • Inhale deeply, and while exhaling, lean forward from the hips and reach the feet with the hands.
  • Push the collarbone towards your feet, and hold in this position for half a minute.

Knee Lifts Exercise

  • Lie on the back, and bent your knees to a 90-level angle.
  • The arms should be flat by the sides.
  • Slowly lift the legs until they are at a foot height from the floor, and lower them gently. Make 5 repetitions.

Piriformis Stretch Exercise

  • Lie on the back and bend the knees. The heels should be pushed towards the buttocks, cross one leg over the other, and rest the ankle.
  • You must stretch the hips and keep for 20 seconds.
  • Then, change the leg and hold for another 20 moments.
  • You can even push out the leg for a far more intensifies stretch.

Knee To Chest Stretch Exercise

  • While lying on your back, bend the knees to a 90-degree angle, your feet need to be firm on the floor.
  • Then, wrap your hands around one leg and pull it to the chest.
  • Hold for 20-30 seconds and do the same with the other leg.

Back Extensions Exercise

  • Lie with your face down and keep the feet and hands flat on to the floor.
  • Keep the fingertips at an eye level. Push the hands to arch the back, and hold for 5-10 seconds.
  • Then, lower the back to the floor and make 10 repetitions.

Gluteal Stretch Exercise

  • Lie on the back, with the knees, bent to a 90-degree angle.
  • Elevate the left leg and rest the ankle on your right thigh.
  • Then, wrap the hands around the right thigh, pull it near the body, and hold for 20-30 seconds.
  • Repeat this three times, and then switch the leg.

 

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