Caused by an irritation or compression of the lower back nerve, Sciatica and lower back pain can be very difficult to live with. Sciatica starts in the lower spine and can go to the lower part of one leg or foot.
Here’s the most common symptoms of this very difficult and painful condition:
A piercing pain felt in one buttock and leg
A burning and tingling pain
Pain that is intensified in a sitting position
In the most severe cases, it may cause a loss of bowel and bladder control.
Here are the various factors which can lead to Sciatica pain:
Slipped disc (90% of cases)
A direct injury
Spondylolisthesis (or a slipped vertebrae)
Spinal stenosis (it is the narrowing of the spinal cord passage)
Cauda equine syndrome
Here are prevention methods to take to avoid this very painful condition:
Regular exercise which strengthens the back muscles
Sleeping on a firm mattress
A proper body posture
Properly adjusted car seat for lower back support
Regular practice of a proper lifting technique
As far as exercises, here are some of the best:
Hamstring Stretch Exercise
So you sit on the floor with your back straight and legs stretched out, a hand-width apart. Inhale deep, then when exhaling, lean forward from hips, while reaching for toes with hands. Try to push the collarbone towards the feet while holding for half a minute.
Knee Lifts Exercise
With this one you want to lie on back with knees bent in a 90-degree angle. Arms should be flat at sides. Elevate legs until a foot off the floor. Now gently lower. Do this for 5 reps.
Piriformis Stretch Exercise
You want to lie on back with knees bent. Push heels towards buttocks and cross one leg over the other. Rest the ankle. Stretch the hips and hold for 20 seconds. Change legs and hold another 20 seconds. Push out the leg a more intense stretch.
Knee To Chest Stretch Exercise
Bend knees to 90 degrees while lying on your back with feet firmly on floor. Wrap hands around one knee, then pull to chest. Hold this for 20-30 seconds. Then repeat with other leg.
Back Extensions Exercise
Keep face down while lying and feet and hands flat on floor with fingertips at eye level. Push hands to arch the back. Hold for 5-10 seconds. Lower back to ground and do for 10 reps.
Gluteal Stretch Exercise
Lie on back, knees at a 90-degree angle, then elevate the left leg and rest the ankle on right thigh. Wrap hands around the right thigh and pull it close to body. Hold for 20-30 seconds. Repeat 3 times. Switch legs.
Share these helpful stretches with friends and family.