Sciatic nerve pain in lower back is a condition most people suffer from. Check these 6 incredibly effective exercises to reduce the sciatic nerve pain!
Sciatic nerve pain starts from the lower back then it might continue to the lower part of your leg, finishing in your foot.
This pain is caused by compression, irritation or inflammation of the lower back nerve. It results in terrible pain that might stop you from doing your daily activities.
The most common symptoms of this condition are:
- Burning and tingling
- Pain in one buttock or leg
- Intensified pain when sitting
- Loss of bladder or bowel control
The most common causes, on the other hand are:
- A direct injury on your back
- Spinal infection
- Tumor
- Slipped vertebrae
- Cauda equine syndrome
- Spinal stenosis
This unbearable pain can be reduced with regular exercising. By that we mean, stretching the back muscles, not doing cardio or some other tough workouts. In addition, and this goes without saying, you need to sleep on a firm mattress, adjust your car seat properly and avoid lifting heavy objects. Sciatic nerve pain in lower back can be really disturbing so, consider doing these exercises.
Sciatic nerve pain in lower back can be reduced by doing these 6 stretching techniques:
REMEMBER – Do these exercises one by one according to this plan
Knee lifts
Start with the knee lifts. You need to lie on your back, your arms flat by your sides. You have two options: you either bent your knees to a 90 degree angle or leave them flat on the floor. Now, option n.1: lift your knees foot height from the floor and lower them; do this gently 8 times. Option n.2: lift your leg foot height from the floor, bent your knee, straighten your leg again and drop; repeat this 5 times.
Knee to chest
This one is much easier. Lie on your back again, knees to a 90 degree, grab one leg and pull it to your chest, hold for 30 seconds and drop. Do the same with the other leg. Repeat this 8 times.
Hamstring stretch
Now that your legs are stretched a little bit, your back is prepared for a more challenging exercise. Sit on the floor with your legs and arms width apart, back straight and inhale. While exhaling, lean towards the hips reaching your toes with your hands. Push as hard as you can and your back allows you, and stay in that position as long as you can. Do not overdo the exercise: remember, you’re stretching, not working out. You’re doing this for your back pain. And if it hurts a lot, then take a break.
Gluteal stretch
Sit on the floor, left leg straight, right one bent. Take your left hand and put it on the right side of your knee, your right hand stays firmly on the floor, stretching your left side of the back. Repeat the same thing with the other side.
Piriformis stretch
Lie on the back, bend the knees, cross your legs left over the right and hold for 20 seconds. Relax, then cross them again, only this time, right over the left and hold for 20 seconds.
Back extension
Lie down facing the floor with your legs straight and your arms overhead. Now lift your upper torso together with your arms, stretching your lower back. Do as many lifts as you can. Finish this exercise by dropping your arms directly on your lower back, interlock your fingers and lift again.