We all tend to suffer from a degree of pain, but sometimes that pain can be debilitating. That is especially true of the most common type of pain that people experience, sciatica and lower back pain. This issue occurs due to a compression or irritation of the nerve in the lower back, known as the sciatic nerve. It is common and up to 10% of all people may suffer from it.
A problem with sciatica is not only directly associated with pain in the lower back, it could even cause other symptoms as well. Those symptoms may send tingling or numbness down the leg to the foot and in extreme cases, could even lead to incontinence. Here is more about sciatica and lower back pain and what to do about it.
Common symptoms of lower back pain:
A piercing pain felt in one buttock and leg
A burning and tingling pain
Pain that is intensified in a sitting position
In the most severe cases, it may cause a loss of bowel and bladder
control.
Sciatica may be caused by a number of factors, including:
Slipped disc (90% of cases)
A direct injury
Tumours
Spinal infections
Spondylolisthesis (or a slipped vertebrae)
Spinal stenosis (it is the narrowing of the spinal cord
passage)
Cauda equine syndrome
Often, you can prevent this problem in the following ways:
Regular exercise which strengthens the back muscles
Sleeping on a firm mattress
A proper body posture
Properly adjusted car seat for lower back support
Regular practice of a proper lifting technique
Try the following 6 exercises to relieve or prevent sciatica pain:
1. Hamstring Stretch: Keep your back straight while sitting on the floor and stretch your legs out in front of you. Take a deep breath in and while exhaling, lean forward at the hips and reach for the toes with your hands. Stretch the collarbone toward your feet and hold for 30 seconds.
2. Knee lifts: Lying on your back, bend your knees to a 90° angle. Keep your arms flat by your sides. Elevate your legs until they are at a 1 foot height from the floor and lower them gently. Repeat 5 times.
3. Piriformis Stretch: Lie on your back and bend your knees. Push the heels toward the buttocks and cross one leg over the other, resting the ankle. Stretch your hips and hold for 20 seconds. Reverse the leg position and hold for another 20 seconds. To intensify the exercise, push out on the leg.
4. Knee to chest stretch: Lie on your back and bend your knees to a 90 degree angle. One foot should remain firm to the floor. Wrap your hands around one knee and pull it to your chest. Hold for up to 30 seconds and repeat with the other leg.
5. Back extensions: Lie face down and keep your hands and feet flat to the floor. Your fingertip should be at eye level. Push your hands to arch your back and hold for up to 10 seconds. Lower back to the ground and repeat 10 times
6. Gluteal stretch: Lie on your back and bend your knee to a 90 degree angle. Elevate your left leg, resting the ankle on your right side. Wrap your hands around the right side, pull it close to the body and hold for up to 30 seconds. Repeat 3 times before switching legs.
Watch these videos for more information:
Via: Healthy Food House
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