Sciatica and lower back pain are caused by a compression or an irritation of the low back nerve. It is an extremely common problem nowadays, and studies claim that 5 to 10% of Americans have problems with it.
Sciatica pain begins from the low spine to the lower part of one leg or even the foot.
These are the most frequent symptoms of this painful condition:
- -A piercing pain noticed in a leg and one buttock
- -A burning and tingling pain
- -Pain that is intensified in a sitting position
In the worst cases, it could cause a loss of bowel and bladder control.
Sciatica can be a consequence of various factors, including:
- -Slipped disc (90% of cases)
- -A direct injury
- -Spinal infections
- -Spondylolisthesis (or a slipped vertebrae)
- -Vertebral stenosis (it’s the narrowing of the spinal cord passage)
Cauda equine syndrome
This unbearable pain can be prevented in these ways:
- -Regular physical exercise which strengthens the back muscles
- -Sleeping on a firm mattress
- -A proper body posture
- -Properly adjusted car seat for back support
- -Regular practice of a proper lifting technique
The following 6 exercises will help you to prevent or relieve sciatica pain:
Hamstring Stretch out Exercise
Sit on the floor, with the back straight, and stretched legs, and a hand-width apart. Inhale deeply, and while exhaling, lean forward from the hips and reach the feet with the hands. Push the collarbone towards your feet, and hold in this position for half a minute.
Knee Lifts Exercise
Lie on the back, and bent your knees to a 90-level angle. The arms should be flat by the sides. Slowly lift the legs until they are at a foot height from the floor, and lower them gently. Make 5 repetitions.