Best exercises for sciatica and lower back pain

By | March 6, 2017

Lower back pain and Sciatica are caused by compression or irritation of the lower back nerve. Nowadays, it is a very common issue and studies even suggest that 5 to 10% of Americans suffer from it.The sciatic nerve is the largest single nerve in the body and is made up of individual nerve roots that start by branching out from the spine in the lower back and then combine to form the “sciatic nerve.”

Sciatica symptoms occur when the large sciatic nerve is irritated or compressed at or near its point of origin.Sciatica rarely occurs before age 20, and becomes more commonplace in middle age. It is most likely to develop around age 40 or 50. Perhaps because the term sciatica is often used loosely to describe leg pain, estimates of its prevalence vary widely. Some researchers have estimated it will affect up to 43% of the population at some point.

This ailment is caused by the lower back nerve being irritated or compressed. This nerve is the longest in the body, running from the foot to the back of the pelvis. When this nerve is irritated or compressed it results with discomfort or pain.Sciatica pain starts from the lower spine and runs to the lower part of one leg. Here are the most common symptoms of this unpleasant condition:

  • A tingling and burning pain
  • Pain that is intensified in a sitting position
  • A piercing pain felt in one leg and buttock
  • It may cause a loss of bladder and bowel control.
  1. What Causes Sciatica?
  • Spinal infections
  • Cauda equine syndrome
  • Slipped disc. (90% of cases)
  • Tumours
  • Spinal stenosis (which is the narrowing of the spinal cord passage)
  • A direct injury
  • Spondylolisthesis (a slipped vertebrae)
  1. You can prevent sciatica pain in a number of ways, including:
  • Sleeping on a firm mattress
  • Regular exercise that strengthens the back muscles
  • Properly adjusted car seat to support your lower back
  • A proper body posture
  • Regular practice of a proper lifting technique

Certain sciatica symptoms, while rare, require immediate medical, and possibly surgical, intervention. These include, but are not limited to, progressive neurological symptoms (e.g. leg weakness) and/or bowel or bladder dysfunction. Infection or spinal tumors can also cause sciatica.Because sciatica is caused by an underlying medical condition, treatment is focused on addressing the cause of symptoms rather than just the symptoms. Treatment is usually self-care and/or nonsurgical, but for severe or intractable pain and dysfunction it may be advisable to consider surgery. We will suggest the best six exercises to prevent and relieve sciatica pain:

  1. 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. Than wrap the hands around the right thigh, pull it close to your body  holding for 20-30 seconds. Make 3 repetitions, and then switch the leg.
  2. Knee Lifts Exercise.Lie on the back, with the knees, bent to a 90-degree angle. The arms should be flat by the sides. Elevate the legs until they are at a foot height from the floor, and gently lower them. Make 5 repetitions.
  3. The Hamstring Stretch Exercise,Start by sitting on the floor, make sure your back is straight up with your legs stretched out and about a hand-width apart.Take a deep breath.As you exhale, try and lean forward from your hips and let your hands reach for your toes.Let your collarbone be pushed towards your feet.Keep this posture for 20 to 30 seconds, then sit back up.
  4. The Piriformis Stretch Exercise.Start with your back on the floor and then bend your knees, make sure your heels are towards your buttocks.Cross one leg over the other, keep your ankle at rest.Bring your knee out by using your muscles.Ensure you stretch your hips lightly.Keep this posture for 20 seconds.You should switch to your other leg and keep the posture for 20 seconds.Achieve an extensive stretch by pushing out your leg.
  5. Back Extensions Exercise.Lying with your face down, keep your feet and hands flat on the ground. Your fingertips should be at an eye level. Then, push your hands to arch the back, and hold for roughly 10 seconds. Afterward, lower your back to the floor and make 10 repetitions.
  6. Knee To Chest Stretch Exercise.While lying on the back, bend the knees to a 90-degree angle, while the feet are firm on the floor. Then, wrap the hands around one knee and pull it to the chest. Hold for 20-30 seconds and repeat with the other leg.

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