These Stretches Relieve Sciatica And Lower Back Pain

Sciatica and lower back pain affects at least 30 million Americans every day.

This type of pain is generally caused by pressure and irritation of the lower back nerve that is not only uncomfortable, but can be debilitating to live and deal with!

Luckily, there are a handful of easy exercises that you can do to relieve your back pain and get your life back on track!

Do you have a piercing pain that runs from one side of your bottom to the bottom of your leg, or a burning sensation that only gets worse while sitting? If so, then you probably suffer from sciatica or some form of lower back pain.

The pressure pushed onto the lower back nerve could be a result of a handful of things, like:

– A slipped or herniated disc (which accounts for over 90 percent of sciatica cases)

– Tumors (both benign and cancerous)

– A related sports injury

– Spinal stenosis (uncomfortable narrowing of the spinal cord passage)

– Cauda equine syndrome

– Severe spinal infections

– Spondylolisthesis (also known as a slipped vertebrae)

If doctors diagnosed you with any of these conditions, or you suspect that they have occurred in the past, then the following exercises can work wonders for your pain and discomfort!

Back Extensions

Lie down on the ground (or on top of a yoga mat) with your face down. Keep your hands and feet flat on the floor and be sure to keep your fingertips at eye-level.

Push your hands, which should arch your back. Hold this position for 10 seconds while gently lifting your legs off the ground. Repeat this exercise 10 times for the full strengthening and stretching effect.

If you’re unsure about what this looks like, take a peek at the video below. You’ll be doing the second version of the back extension she demonstrates!

Knee Lifts

You should lie down on your back with your knees bent at a 90-degree angle. Place your arms straight down on the ground and lift your legs until they’re at least one foot off of the floor.

Once they’re at the right hight, gently lower them back onto the ground. Repeat this at least five times!

Hamstring Stretch

Sit on the floor, (with your back nice and straight) and your legs stretched out in front of you, a hand-width apart.

Take a deep breath and while exhaling, bend forward (from your hips) and try to touch your toes with your hands. Hold this position for 30 seconds and release.

You’ll want to do this 5-10 times, as long as you feel comfortable!

Knee-To-Chest Stretch

Lie on your back and bend your knees into a 90-degree angle with your feet planted firmly on the floor. Place your hands around one knee and do your best to pull your knee toward your chest!

Hold this position for 30 seconds and repeat the same process with your other knee!

Gluteal Stretch

Once again, lie down on your back with your knees bent in a 90-degree angle. Lift your leg and rest the ankle on your right leg’s thigh.

Then place your hands around right thigh and pull it as close to your body as possible. Hold this position for 30 seconds, repeat it two more times. Then do the same stretch-on your other leg!

Piriformis Stretch

One more time, lie down on the ground with your knees bent. Push your heels toward your bottom and cross one leg over the other. Rest your ankle and stretch your hips for at least 30 seconds.

Switch legs and hold the same position for 30 seconds.

For a comprehensive one-minute sciatica exercise, follow the steps in this helpful video!

Source: American Chiropratic Association

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