Lower back pain and sciatica are a result of compression or irritation of the nerve located in the lower back. It’s a pretty common problem nowadays, and numerous studies suggest that around 10% of people in the US are suffering from it.

Sciatica pain starts from your lower area of the spine to the lower part of one leg and even a foot.

These are the most commonly encountered symptoms of this unpleasant condition:
• Piercing pain in one leg or buttock
• Tingling and/or burning pain
• Pain that intensified when you are sitting
• In severe cases, it can cause a loss of control of your bowels and bladder.

Sciatica may be caused by numerous factors, like:

• Slipped disc (most of the cases)
• Tumor
• Direct injury
• Spinal infections
• Spinal stenosis (narrowing of the passage of your spinal cord)
• Spondylolisthesis (slipped vertebrae)
• Cauda equine

This unbearable pain may be prevented by doing this:

• Regular exercises that strengthens your back muscles
• Prober posture
• Sleeping on a firmer mattress
• Appropriately adjusted car seat for support of the lower back
• Regularly practicing proper lifting techniques

We offer the best 6 exercises to relieve and prevent sciatica pain:

1. Hamstring Stretch

Sit down on the ground, with the back straight and your legs stretched hand-width apart. Take a deep breath and while you exhale, lean forward from your hips and try to reach your toes with your hands. Push your collarbone towards your feet, and remain in the position for about one minute.

2. Knee Lifts

Lie on your back, with your knees bent to an angle of 90 degrees. Your arms should be placed flat on the sides. Lift your legs about one foot high from the ground, and slowly lower them down. Do this five times.

3. Piriformis Stretch

Lie down on your back and bend your knees. Push your heels toward the buttocks, cross the legs one over the other, and rest your ankle. Stretch your hips and hold the position for twenty seconds. Switch the leg and hold the position for another twenty seconds. If you want more intensive stretch push out the leg.

4. Knee To Chest Stretch

While lying down on your back, bend your knees to an angle of 90 degrees, while your feet are placed firmly on the ground. Wrap your hands around the knee and then pull it towards your chest. Hold this position for half a minute and switch the legs.

5. Back Extension

Lie down with your face down and keep your hands and feet flat on the ground. Keep the fingertips at the level of your eyes. Push your hands in order to arch your back, and hold this position for about 0 seconds. Next, lower your back to the floor and do ten repetitions.

6. Gluteal Stretches

Lie down on your back, with your knees bent to an angle of 90 degrees. Lift your left leg and rest your ankle on your right thigh. Then, wrap your hands around your right thigh and pull it closer to your body, and stay like this for half a minute. Do this three times, and switch legs.