Sciatica results from irritation or compression of the sciatic nerve and it is estimated that 5 to 10 percent of the people who suffer from pain in the lower back have sciatica. Fortunately, there are many easy and quick exercises that can help you to relieve the pain.

Sciatica is a phrase for the sciatic nerve pain. 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’s key symptoms include:
-When sitting the pain is worsening;
-Constant pain in one leg and buttock;
-Tingling or burning pain;
And in some cases loss of bowel/bladder control

When the sciatica pain emits from the lower back it affects the leg more. It can wreak havoc with daily activities even it occurred just for a few days.

6 Of The Best Exercises For Sciatica And Lower Back Pain!

What can cause back pain and sciatica?

There are many causes of sciatica, and here are some of them:

-Spinal stenosis, slipped disc (90 percent of cases), slipped vertebrae- Spondylolisthesis, cauda equine syndrome, tumors, direct injuries and spinal infections.

It is common that they result from back problems. Maybe it is not possible to prevent sciatica entirely, but you can definitely reduce the likelihood of the sciatica and back pain by:

-Using the right lifting technique, maintaining correct posture, configuring the position when driving car in order to support the lower back, sleeping on a firm mattress and exercising regularly to maintain the back muscles.

Here are six of the best sciatica and lower back pain exercises:

Gently stretching the legs and the back can help you in relieving the back and sciatica pain. These exercises are easy to perform even if you have busy schedule.

-The first exercise is a stretching from the knee to the chest. Lie on your back and bend your knees at 900 and place your feet on the floor. You should wrap your hands around one knee and pull it to the chest. Hold the stretch for twenty to thirty seconds and then switch to the other leg.
-The next one is a gluteal stretch where you stay in the same position as the first one. Then, you should lift your right leg and rest the ankle on the left thigh. Hook your hands around the left thigh and pull it toward you. Pull it for twenty to thirty seconds and then relax. This procedure should be repeated three time and then switch the legs.

-In this exercise you stay in the same position and you should lay the arms flat. Keep the lower back on the ground and lift the legs so they are around one foot of the ground. Then lower them in a controlled fashion. Repeat this five times.
-Stretch the hamstring by sitting on the floor with straight back, outstretched legs for about a hand width apart. Breathe in. On the exhale you should lean forwards to the hips and reach with the hands for your toes. Push your collarbone towards the feet and hold it for twenty to thirty seconds and then sit back up.
-This exercise is about lying face down and keeping the feet’s flat against the floor. Then place the hands on the ground and the elbows alongside the body. The fingertips should be placed at about eye level and then push down on your hands to arch the back. Hold this position for five to ten seconds and that lower your back to the ground. Repeat it ten times.
-This exercise targets the hip rotators. Lie on the back and bend the knees with the heels toward the buttocks. After that, cross the legs and rest the ankles. Use the muscles to bring the knee out. Do not overdo it. But you can aim for a light hip stretch and after you feel that stretch hold it for twenty seconds and then switch it to the other side for another twenty seconds. If you push your leg out more, you can get a deeper stretch.

Watch this inspiring video:

Here is also a video with stretches that can help you to relief the back pain:

You can also try to use a hockey ball or something like that to target the tension and pain areas in the buttocks. Place the ball under the pain point and rest on your body weight for thirty to sixty seconds.
However, you should always consult with your doctor (physiotherapist) before you do any of these exercises to aid sciatica.

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