Lower back pain as well as inflammation of the sciatic nerve is some of the most common physical problems in people nowadays. The pain normally occurs due to continuous sitting, improper stance and lack of physical activity.
Both conditions are followed by almost the same symptoms:
- Shooting pain on one side of the buttocks and leg
- Tingling or burning sensation
- Discomfort while sitting
- The most advanced cases often experience loss of bowel and bladder control.
- Many factors can trigger sciatica, such as:
- Slipped disc (90% of cases)
- A direct injury
- Spinal infections
- Spondylolisthesis (or slipped vertebrae)
- Spinal stenosis (narrowing of the spinal cord passage)
- Cauda equine syndrome
- There are certain things you can do to relieve the pain, including:
- Continuous exercise and workout regime
- Sleeping on a firm mattress
- Walking straightened up
- Straight-up positioned car seat
- Proper lifting of things and objects
Here are the six most effective exercises that can help you get rid of sciatica pain in no time:
- Hamstring Stretch Exercise
Begin seated on the ground, and keep your back straight and legs stretched out. Breathe deep and during exhalations lean forward to touch the toes with your hands. The collarbone should fall free forward. Stay in this position for one minute.
- Knee Lifts Exercise
Lie flat on your back and bend knees to a 90-degree angle. Keep arms settled on each side. Raise legs at a foot height off the floor, and then return to original posture. Repeat 5 times.
- Piriformis Stretch Exercise
Lie on the back and bend the knees. The heels should be pushed towards the buttocks, cross one leg over the other, and rest the ankle. You should stretch the hips and hold for 20 seconds. Then, change the leg and hold for another 20 seconds. You can also push out the leg for a more intensifies stretch.
- Knee-To-Chest Stretching
Lie on your back and keep knees at a 90-degree angle. Keep feet on the floor. Wrap hands around one knee and pull it towards the chest. Remain in this position for 20-30 seconds> Switch legs and repeat.
- Back Extensions
Lie on your stomach and keep limbs flat on the floor. Raise fingers to your eye level. Arch the back by pushing off your hands and lock position for 5-10 seconds. Retrieve to original posture and repeat 10 times.
- Gluteal Stretch Exercise
Start by lying flat on your back, with knees at a 90-degree angle. Raise left leg and place ankle of your right thigh. Then, wrap hands around right thigh and pull it towards the upper body. Lock position for 20-30 seconds. Proceed with another 3 repetitions, and then switch legs.