How to relieve lower back pain and sciatica with these exercises
Simple technique to say goodbye to lower back pain and sciatica.
Lower back pain and sciatica are usually caused by compression of the nerve that is located in the lower back and happens to be one of the largest in the human body. Many people suffer from these pains chronically, either due to leading a very sedentary life or due to hardly doing any type of physical exercise. Today we want to show you a simple technique to relieve lower back pain and sciatica easily and quickly.
Before we go into detail about this fabulous technique for relieving lower back pain and sciatica, let’s talk a little about the problem itself.
Common symptoms of lower back pain and sciatica.
-Severe, almost penetrating pain in the buttock or leg
-Intense pain or tingling sensation
-Pain intensified when sitting or standing still
-In severe cases, loss of bladder control may also manifest as a symptom.
But what causes these particular bone pains? Here are some common causes.
-Herniated disc (in almost 90% of cases it is due to this)
-Injuries
-Tumors
-Infections
-Spondylolisthesis (vertebra slipped forward)
-Spinal stenosis
-Cauda equina syndrome or horsetail
And how can you prevent lower back pain or sciatica? Here are some tips:
.Do physical exercise frequently to strengthen your bones and muscles.
.Make sure the mattress you sleep on is fairly firm.
.Always maintain an upright body posture
When sitting in your car, adjust the seat to be as upright as possible.
Let’s now talk in detail about this fabulous technique to relieve lower back pain and sciatica.
Exercises to relieve lower back pain and sciatica
- Hamstring Stretching Exercise
-Sit on the floor with your back straight and your legs stretched out.
-Inhale deeply and as you exhale slowly lean forward and try to reach your feet with your fingers.
-Stay in this position for at least half a minute.
2-Piriformis muscle stretching exercise
-Sit on the floor, and cross your right leg over your left.
-Stretch your hips well, pushing your bent leg to the right for at least 20 seconds.
-Do the same exercise but with the other leg
3- Knees to Chest Stretching Exercise
– Lie on your back on the floor, and bend your knees about 90 degrees
– Wrap your arms around one of your knees and slowly bring it towards your chest
– Stay in this position for about ten seconds, then lower yourself gently.
– Perform 10 repetitions of this same exercise
5- Gluteal stretching exercise
– Lie on your back on the floor and bend your knees about 90 degrees
– Now raise your left leg, placing your foot on the opposite thigh.
– Now wrap your arms around your right thigh and bring it towards your chest.
– Stay in this position for at least 30 seconds.
-Repeat this exercise at least 3 times with each leg.
With these five simple exercises, you will be able to relieve lower back pain and sciatica in a matter of days.
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