Awesome Exercises That Will Help You Get Rid of Your Sciatica and Lower Back Pain

Due to irritation or compression of the static nerve, 5 to10% of the people who are struggling with back pain also suffer from sciatica. However, sciatica pain can be soothed by implementing a variety of quick and easy exercises in your daily routine.


Sciatica is a condition which involves pain, numbness, or weakness that radiate along the sciatic nerve. This is the longest nerve in our body as it goes from the back of the pelvis to the foot. This condition is accompanied by severe pain or discomfort which can result from an irritated or compressed static nerve.

Here below are the following symptoms of sciatica:

  • Increased pain while sitting
  • Tingling or burning sensation
  • Ongoing pain in one buttock and leg
  • In severe cases, loss of bladder/bowel control

Sciatica more commonly impacts the leg, although the pain radiates from the lower back.

Lower back pain

This pain is different from sciatica. It can occur individually or accompanying sciatica. You can experience it only for a few days, but it will bring great negative effect on your daily activities and routines.

Causes of Sciatica and Back Pain

There are many things that can cause sciatica:

  • In 90percent of cases, it is slipped disc.
  • Spinal stenosis (narrowing of passage for spinal cord)
  • Spondylolisthesis (slipped vertebrae)
  • Not so typical causes: direct injuries, spinal infections, tumors or cauda equine syndrome.

Sciatica almost always occurs thanks to back problems, and sometimes it cannot be completely prevented.

Luckily, there is a possibility to lower the symptoms of back pain and sciatica by:

  1. Keeping a proper posture while sitting or standing.
  1. Applying a correct lifting technique.
  2. To support your lower back, you need to take a car driving position.
  3. Sleep on a firm mattress.
  4. To maintain the back muscles you need to exercise daily.

6 Amazing Exercises for Relieving Sciatica and Lower Back Pain

Sciatica and back pain can be alleviated by gently stretching the back and legs. Read the following exercises which will help you in solving this issue, and you can easily implement them into your hectic schedule.

  1. Knee to chest stretch

Begin this exercise by lying on your back, then bent your knees at 90 degrees and put your feet flat on the ground. After that, wrap both of your hands around one knee.

Pull it towards your chest and try to keep this position for 20 to 30 seconds. After that, switch to the other leg.

  1. Gluteal stretch

Begin as the previous exercise. Then, raise your leg and rest the ankle on the right thigh. Hook both of your hands around the right thigh, and then pull it towards you for 20 to 30 seconds.

Now, relax, and do 3 reps. Next, carry on with the other leg.

  1. Knee lifts

Again start with the same position, but this time and lay your arms flat by your sides. For excellent performance of this exercise you need to keep your lower back flat to the floor, and then raise your legs until the heels are around a foot off the ground. After that, try and lower them again in a controlled manner. You need to perform 5 reps.

  1. Hamstring stretch

This exercise starts by sitting on the ground with straight back and legs outstretched. You need to breathe in and while exhaling lean forward rotating from the hips so that you reach the toes with your hands.

You should keep your back straight, and you can achieve this by thinking about pushing your collarbone towards your feet. Keep this position for 20 to 30 seconds. After that, you can sit back up.

  1. Back extensions

Begin with this exercise by lying face down, with the flat of the feet against the ground. Continue doing it by resting your forearms on the floor.

The position of the elbows should be alongside the body and the fingertips at about eye level. Your back needs to be arched, therefore push down on your hands. Stay in this position for 5 to 10 seconds, and then lower the back to the floor. This exercise requires 10 reps.

  1. Piriformis stretch

This exercise is for the hip rotators. Begin with lying on your back and your knees bent. Knees need to be bended by taking your heels toward your buttocks.

Next, cross one leg over the other and rest your ankle. In order to bring the knee out utilize your muscles. Your goal should be light stretch in the hip area. Be aware of the fact that you should not overdo it.

Once you experience light stretch, hold that position for 20 seconds. Likewise, you should switch to the other side and stay in that position for 20 seconds. If you require a deeper stretch, then push your leg out more.

For more detailed information, carefully watch the video below:


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