Statistics show that 5-10% of the people suffering from pain in the back also suffer from sciatica as a result of compression or irritation of the static nerve. Good news is that you can ease the pain with many different quick exercises.
What Is Sciatica?
Sciatica refers to the pain, an apathy that scatters along the sciatic nerve. This is the longest nerve in our body which runs from the back of the pelvis to the foot. Irritation or compression of this nerve can cause pain and discomfort.
Symptoms Of Sciatica
1. Constant pain in one leg
2. Burning sensation
3. Pain during sitting
4. Loss of bladder control in more extreme cases
Usually, the pain is felt from the lower back but mostly, it attacks the leg more. The back pain is a different type of condition which can occur also individually. Such pain can cause you trouble and impact your everyday activities.
What Is The Cause Of Back Pain And Sciatica
• Herniated disc
• Narrowing of passage for spinal cors known as spinal stenosis
• Slipped vertebrae (spondylolisthesis)
• Direct injuries, spinal infections, and cauda equine syndrome
If you are suffering from sciatica is almost sure that it will eventually result in a back pain. Also, sciatica can’t be entirely stopped.
How To Reduce The Symptoms
• Use a correct lifting method
• Make sure to have a correct posture while standing or sitting
• Configure the car driving position so that it can support your lower back
• Use firm matress for sleeping
• Excercise every day
Exercises For Sciatica And Back Pain
You can ease sciatica and back pain by doing some simple exercises. In addition, we offer you several easy ones for stretching your legs and back.
• Knee to chest stretch
Lie on your back and bent your knees at 90 degrees. Place your feet flat on the floor and then embrace one knee with both your hands. Pull into your chest and hold that position for 30 seconds. Afterwise, repeat the exercise with the other leg.
• Gluteal stretch
Stretch your leg and put the ankle on the right thigh. Clasp both your hands around the thigh and then pull it towards you for 30 seconds. Relax and repeat it 3 times for each leg.
• Knee stretch
The starting position is the same. Put your arms flat by your sides and keep your back flat to the ground. Stretch your legs until the heels are around a foot off the ground. Then, lower them slowly. Repeat this 5 times.
• Hamstring lift
Sit on the ground with a straight back and outstretched legs. Breath in, then lean forwards and breath out while trying to reach the toes. Make sure to keep your back straight. Hold this position for 30 seconds.
• Back stretching
Lie with your face down and make sure the flat of your feet is against the floor. Rest your forearms on the floor making sure your elbows are near side of your body and the tips of your fingers at an eye level. Push down on your hands in order to curve your back. Hold like that for 5 seconds and lower the back to the floor. Repeat this exercise 10 times.
• Piriformis lift
This exercise is for the hip rotators. Lie on your back with your knees bent and bring your heels towards the back side. Then, cross one leg over the other and rest the ankle. Bring the knee out with the help of your muscles. Be aware not to overstretch the hip area and sit in such position for around 20 seconds and repeat the procedure with the other leg.
 B. Koes, M. van Tulder and W. Peul, “Diagnosis and treatment of sciatica,” BMJ, 2007. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1895638/
 NHS, “NHS Choices: Sciatica” http://www.nhs.uk/Conditions/Sciatica/Pages/Introduction.aspx
 NHS, “NHS Choices: Back pain” http://www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx
 R. Miller, “Sciatica Exercises for Sciatica Pain Relief” http://www.spine-health.com/wellness/exercise/sciatica-exercises-sciatica-pain-relief