It is estimated that there is a steady rose in the number of people that experience sciatica and lower back pain worldwide.
The increase in the number cases of Sciatica and lower back pain could be linked with the drastic lifestyle changes where people are less active these days than in times past where outdoor activities were in vogue.
These days people have adopted a sedentary lifestyle and this has impacted negatively on the health of their back.
The sciatica pain is one that runs through the spine right through to one side of the body and down a leg to the foot.
The major symptoms of Sciatica pain are:
- A tingling or burning feeling.
- Persistent pain on one side of your body, from one side of your buttocks and a corresponding leg.
- Severe pain when you sit down.
- You can also have incontinence and a lack of bladder and in some extreme cases bowel control.
Reasons Why Sciatica Pain Is Common These Days
- Spinal stenosis which is basically a constraint of the spinal cord passage.
- A slipped disc.
- Spinal infections.
- Spondylolisthesis which is a slipped vertebrae.
- The presence of a tumor.
- Cauda equine syndrome.
- Injury to the spine.
These reasons why sciatica is quite common is due to a back issue that can arise from the following causes:
- Poor lifting technique.
- Not keeping a good posture.
- Not sleeping on a soft mattress.
- Maintaining a sedentary lifestyle.
- Poor sitting ergonomics.
You can get relief from your lower back and sciatica pain by exercising regularly.
Here are six exercises you can engage in to help you combat the discomfort of Sciatica and lower back pain for good.
- The Knee Lifts Exercise
- Lie on your back with your arms close to your sides and flat on the floor.
- While your back and arms are flat on the floor, raise your legs to about one foot from the floor.
- Hold it up for a couple of seconds then lower your legs to the floor and repeat about five times.
- The Gluteal Stretch Exercise
- Lie on your back and then raise your left leg placing your ankle right on your right thigh.
- Next hold your right thigh with your hands and then pull your right thigh as close to your body as you can.
- Hold this posture for about 30 seconds and these release, repeat the stretching exercise thrice on both legs.
- The Hamstring Stretching Exercise
- You need to sit on the ground with your legs spread apart at about a hands width and your back straightened.
- You should take deep breathes and as you exhale try to touch your toes with your hands by leaning forward.
- As you touch and hold on to your toes, keep this posture steady for about 30 seconds after which you can return to your starting posture.
- The Piriformis Stretching Exercise
- Make sure you lie on your back as you bend your knees so they your heels touch your buttocks.
- You then have to put one leg across another leg at your ankle.
- Then do a stretch so that you can feel pressure in your hip region and hold the posture for a short period of 20 seconds.
- You can then switch legs and repeat the holding posture, to have an intense stretch you can push your leg outwards even more at the knee.
- The Back Extension Stretching Exercise
- Lie flat on your belly and face, let your feet be flat on the floor as well.
- Let your hands and your elbows be close to the sides of your body as you bend then at a 45 degree angle on the ground so that your fingertips are at an eye level.
- You should then arch your back by leveraging on your hands.
- Keep this posture for about 10 seconds as you feel pressure on your lower back, then relax and repeat the back extension stretching exercise about 10 more times.
- The Knee To Chest Stretching Exercise
- You should lie flat on your back and then have your knees bent at a 45 degree angle while your feet is planted on the ground.
- Put your hands on a knee and then pull your knee towards your chest.
- Keep this posture steady for about 30 seconds and then repeat the stretch with your opposite leg.