Due to compression or irritation in the sciatic nerve, maybe 5-10% of people that have back pain have sciatica too. But, you can cure this with some easy workouts.
What is the sciatica?
This term means pain, numbness and weakness in the sciatic nerve. This nerve is from the back of pelvis to the foot and is longest in the body. Pain and discomfort are a result of compression of this nerve.
These are the sings:
- Pain in one leg and buttock
- Pain while sitting
- Tingling and burning
- Loss of bowel and bladder control
Sciatica usually affects more the legs, and lower back is the start point. The lower back is distinct. It happens alongside the sciatica. Even after a few days, this can have worse after effect.
What makes this pain?
- Slipped disc in 90%
- Spinal stenosis
- Spinal infection, injury, tumor, cauda equine syndrome.
Sciatica is always due to back problems. And cannot be all the way prevented.
The good part is that you can reduce these signs with and by:
- A good posture as you stand or sit
- Good lift technique
- Support of the lower back as you drive
- Good night sleep on a good mattress
- Workout daily for the back
6 amazing sciatica workouts for lower back
Relieve this pain by stretching the back and legs. This is a simple workout to fit in your schedule.
Knee to chest stretching
start on the back, bend knees by 90 degrees and feet are flat down. Wrap both hands around knee. Pull it to the chest and hold for half a minute and switch legs.
1. Glute stretch
same as before. Lift the leg, rest the ankle on the right thigh, pull it to you for 30 seconds, hook the hands around that right thigh. Then relax and repeat this 3 times.
2. Knee lifts
start in the same pose, arms are flat by the sides. Keep the lower back flat on the ground, lift the legs to make the heels off the ground. Lower them controlled and repeat 5 times.
3. Hamstring stretch
sit on the floor, back is straight, legs outstretched. Breathe, lean to the rotation of hips, and reach toes with hands. Back must be straight. Push the collarbone to the feet and do not slump. Hold this for 30 seconds and sit back up.
4. Back extension
start by face down lying, feet are flat on the floor, rest the forearms on the ground. Elbows are along the body, fingertips are on eye levels. To arch the back, push the hands down. Hold for 5-10 seconds and lower back to the floor, repeat it 10 times.
with this you target the hip rotators, start by back lying, knees are bent. Bring heels to the buttocks. Cross 1 leg over the other, rest the ankle. Use muscles to bring the knee out, make a light stretch in the hips and in moderation too. Stay like this for 20 seconds and switch sides for 20 seconds. For a deeper stretch, push the leg more outward.
See the video below too: