6 Of The Most Effective Exercises For Lower Back Pain And Sciatica, Say Goodbye To The Pain
The studies suggest that 5-10% of the Americans suffer from sciatica and lower back pain which is caused as a result of compression and irritation of the nerve in the lower back.
Sciatica pain usually affects the lower spine and the lower part of one leg and even the foot.
The symptoms that usually appear are:
• Penetrating pain usually felt in one leg or buttock
• Stinging and burning sensation
• Pain which is stronger in sitting position
• Bowel and bladder incontinence (in the most severe cases)
Many factors influence the sciatica pain, such as:
• In 90% of the cases sciatica pain is a result of slipped discs in the back
• Spinal injuries or infections
• Forward displacement of vertebral bones
• Narrowing of the spaces in between the vertebrae
• CES syndrome (cauda equine syndrome)
You can prevent the intense pain by:
• Practising regular strenghtening exercises for the back muscles
• Sleeping on a solid floor
• Keeping your body in a good posture
• Adjusting car seat support for the lower back
• Practising lifting techniques
The six exercises that relieve the sciatica pain are described below:
1. Hamstring Stretch Exercise
You should sit on the floor with your legs stretched, straight back and hands span. Breathe deeply. While exhaling lean the collarbone forward and reach the toes of the feet. Stay in this position for half a minute.
2. Knee Lifts Exercise
You should lie on your back and bend your knees to a 90-degree angle. Keep your arms flat by your sides. Make five repetitions of elevating the legs at foot height from the floor and lowering them again.
3. Piriformis Stretch Exercise
You should lie on your back with knees bent and heels pushed towards the buttocks. Then, cross one leg over the other, and rest your ankle. Stretch your hips and stay in this posture for 20 seconds. Repeat the exercise with the other leg too.
4. Knee To Chest Stretch Exercise
Lie on your back and bend the knees to a 90-degree angle. Keep your feet firm on the floor and wrap your hands around a knee. Then, pull the knee towards your chest. Stay in this position for 20-30 seconds and repeat the exercise with the other leg.
5. Back Extensions Exercise
Lie on the floor with your face down, while your feet and hands stay flat on the ground. Place your fingertips at your eye level. Elevate your back for 5-10 seconds and lower it back to the ground. Repeat this exercise 10 times.
6. Gluteal Stretch Exercise
You should lie on your back and bend your knees to a 90-degrees angle. Elevate the right leg while your ankle rests on your left thigh. Put your hands around the left thigh and pull it towards your body. Stay in this position for 20-30 seconds. Make three repetitions and then repeat the exercise with the other leg.