6 Very Best Exercises to Relieve Sciatica and Lower Back Pain

Sciatica and lower back pain are conditions caused by an irritation or compression of the lower back nerve. Many people suffer from these conditions; statistics say that 5 to 10% of the Americans have these conditions.

Sciatica pain starts from the lower spine and finishes to the lower part of the leg or even to the foot.

Most typical signs of this painful condition are:

  • Pain that becomes more intensified when you are in a sitting position
  • Poking pain experienced in the buttock and leg
  • Prickling and burning pain
  • If the condition is serious a loss of bowel and bladder control may occur.

The reasons why sciatica occurs can be various:

  • Tumor
  • Spinal infections
  • 90% of the cases is slipped disc
  • Direct injury
  • Cauda equine syndrome
  • Spondylolisthes is or a slipped vertebrae
  • Spinal stenosis condition is a narrowing of the spinal cord passage

How this excruciating pain can be solved?

Here below are the ways:

  • Proper body posture
  • Regular physical activity, specifically exercises which strengthen the back muscles
  • Regular practice of a correct lifting technique
  • Sleeping on a firm mattress
  • Properly adapted car seat for lower back support

Here are six exercises which can alleviate sciatica pain and prevent its occurrence:

  1. Knee To Chest Stretch Exercise–lie on the back and bend the knees to a 90 degrees angle, with the feet staying firm on the floor. Next, wrap the hands around one knee and pull it to the chest. Stay like that for 20 to 30 seconds and repeat the same procedure with the other leg.
  2. Knee Lifts Exercise – again lie on the back and bend the knees to a 90 degrees angle. Your arms need to be flat by the sides. Raise the legs until they reach foot height from the floor, and slowly lower them. Optimal repetitions would be five.
  3. Gluteal Stretch Exercise– lie on the back and bend the knees to a 90 degrees angle. Raise the left leg and rest the ankle on your right thigh. After that, wrap the hands around the right thigh, and pull it near to your body, and stay like that for 20 to 30 seconds. Do this procedure three 3 times, and then switch the leg.
  4. Piriformis Stretch Exercise – lie on the back and bend your knees. The heels need to be pushed towards the buttocks, then cross one leg over the other, and rest the ankle. The hips need to be starched and kept like that for 20 seconds. Then, do the same procedure with the other leg and hold it for another 20 seconds. If you want more intensified stretch push out the leg.
  5. Back Extensions Exercise – now, lie with the face down and maintain the feet and hands flat on the floor. You need to keep the fingertips at level with your eyes. Now, push the hands to arch the back, and stay like that for 5 to10 seconds. After that, lower the back to the ground and do 10 repetitions.
  6. Hamstring Stretch Exercise – in this exercise you need to sit on the floor, your back should be straight, legs stretched at a hand-width apart. Thenyou need to inhale deeply, and while exhaling, lean forward from the hips so that you can reach the toes with the hands. After that, push the collarbone towards the feet, and stay like this for 30 seconds.


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