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The Best 6 Exercises for Sciatica and Lower Back Pain

A pain caused by a compression and an irritation of the lower back nerve is called sciatica and lower back pain. Nowadays, this is one of the most common medical issue that people experience. The studies point out that 5-10% of Americans suffer from sciatica.


The sciatic pain manifests itself from the lower spine to the lower part of the leg or even the foot.

The painful condition of sciatic pain reflects the following symptoms:

  • A fierce pain in the buttock or leg
  • A tingling and burning pain
  • Piercing pain especially in a sitting position
  • This pain can even cause loss of bladder and bowel control

The Best 6 Exercises For Sciatica And Lower Back Pain

Sciatica can result from different factors, such as:

  • A slipped disk
  • A direct injury
  • Infections of the spine
  • Tumours
  • Spondylolisthesis – slipped vertebrae
  • Spinal stenosis – narrowing of the spinal cord passage
  • Cauda equine syndrome

Prevent Sciatic Pain in the following ways

  • Good quality firm mattress
  • Regular exercise which improves the back muscles
  • Proper body posture
  • Proper back support especially for car seat
  • Regular practice of proper lifting technique

This article will suggest six exercises that will prevent and relieve sciatic pain:

1. Hamstring Stretch Exercise

Start in a sitting position, with your back tall, legs stretched and width-apart hands. Take a deep breath and when exhaling bend forward from the hips and touch the tows with the hands. Push the collar bone towards the feet and stay in that position for 30 seconds.

2. Knee Lifts Exercise

Lie on the back with bended knees to a 90-degree angle. Place the arms flat by your sides. Raise your legs until they are foot height from the floor and then little by little lower them. Repeat the exercise 5 times.

3. Piriformis Stretch Exercise

Lie on the back with bended knees. Push the heels towards the buttocks, cross the legs, one over the other and rest the ankle. Stretch the hips and stay in that position for 20 seconds. Change the leg and hold the other one for 20 seconds. Push out the leg to intensify the stretch.

4. Knee to Chest Exercise

In a lying position, bend the knees to a 90-degree angle placing the feet firm on the floor. Wrap your hands around one knee and pull it to your chest. Stay in the same position for half a minute and then repeat with the other leg.

5. Back Extensions Exercise

Start in a lying position with hands and feet flat on the floor. Place your fingertips at an eye level. Let the hands arch the back and stay in that position for 5-10 seconds. Lower your back to the ground and repeat it 10 times.

6. Gluteal Stretch Exercise

Start in a lying position with bended knees to a 90-degree angle. Raise the left leg and put the ankle on the right thigh. Wrap the right thigh with your hands and pull it close to the body. Stay in that position for half a minute. Repeat the exercise for three times and then change the leg.


Via Healthy Food House | The Healthy Central