The Best Exercises to Get Relief From Sciatica And Lower Back Pain in a Week!

The Best Exercises to Get Relief From Sciatica And Lower Back Pain in a Week!

Sciatica and lower back pain is estimated to enclose about 5 to 10% of Americans which makes them quite common conditions.

When the lower back nerve being irritated or compressed it causes this ailment.

This pain starts from the lower spine and progresses to the lower leg and eventually the foot.

Symptoms of this debilitating ailment include:

  • A burning and tingling pain
  • A piercing pain in one buttock and leg
  • Pain that worsens when the person sits
  • In severe circumstances it can lead to a loss of bowel and bladder control.

What Causes Sciatica?

  • Spinal infections
  • Cauda equine syndrome
  • Slipped disc. (90% of cases)
  • Tumors
  • Spinal stenosis (which is the narrowing of the spinal cord passage)
  • A direct injury
  • Spondylolisthesis (a slipped vertebrae)

Ways By Which You Can Prevent Sciatica?

  • Practice proper lifting technique
  • Use a firm mattress when you want to sleep
  • Keep a proper posture
  • Keep your car seat adjusted for lower back support
  • Build your back muscles by engaging in regular exercise
  • Here are exercises that can help you prevent sciatica:

1.The Knee To Chest Stretch Exercise

Start by lying on your back. Bend your knees to a 90 degree angle.

Make sure your feet are firmly on the floor and wrap your hands around one of your knees and pull the knee to your chest.

Keep this posture steady for 20 to 30 seconds and then switch to your other leg.

2.The Gluteal Stretch Exercise

Start just as in the previous exercise.

Lift up your left leg and then rest your ankle on your right thigh.

Then wrap both of your hands around your right thigh and then pull your thigh closer to you.

Keep this posture steady for 20 to 30 seconds and afterwards you relax.

Try this exercise 3 times and then switch your legs.

3.Try The Knee Lifts Exercise

Start just as in the last two exercises and let your arms be flat by your sides.

Your back should be on the floor. Lift up your legs till they are just about a foot from the floor.

Lower them gently.

Repeat this exercise 5 times.

4.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. After that, sit back up.

5.Try Out Back Extensions Exercise

First, lie with your face down and let your feet be flat on the floor.

Keep your hands on the floor with your elbows by your body.

Your fingertips should be at eye level.

Then push down on your hands in order to arch your back, keep this posture steady for 5 to 10 seconds.

You should then lower your back to the floor and repeat the exercise 10 times.

6.The Piriformis Stretch Exercise

Start with your back on the floor and 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.




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