lower back nerve irritation or compression can lead to low back pain and sciatica . According to studies, from 5 to 10% of all Americans experience, this is considered a very common health problem.
is excruciating type of pain, which usually starts from the bottom to the bottom of a leg or foot in some cases column.
Symptoms of sciatica:
– A penetrating experience pain only on one leg or buttock
– Intensification of pain due to a sitting position
– A tingling and burning pain
What is more, this condition can result in a loss of control of bowel and bladder in more severe cases.
There guilty of sciatica pain:
– In 90% of cases, it is experienced as a result of a herniated disc
– A direct injury
– spinal infections
– Spinal stenosis
– A slipped vertebrae or spondylolisthesis
– cauda equina syndrome
can be prevented by:
– Regular exercise, as it can strengthen the back muscles
– Proper body posture
– sleep on a firm mattress
– Regular conducting a proper lifting technique
– Properly set car seat to support the lower back
Ultimately, consider the relief of sciatica pain with these six exercises:
– Hamstring Stretch Exercise
Start by sitting on the floor and back should be straightened and legs stretched and a broad side of the shoulders. Then inhale deeply recommended. But you must lean forward from the hips and try to reach your toes using your hands, while exhaling. Then push the collarbone to the feet, and at least stay in this position for 30 seconds.
– piriformis stretch exercise
Bend your knees, while lying on the back. Push your heels toward your buttocks. Then, it is recommended to cross one leg over the other and rest the ankle. The hips should stretch for about 20 seconds. Then you can change the leg and hold for 20 seconds. In order to make a more intensified push stretch out the leg.
– Elevators Exercise knee
First, you must be in the back, and knees bent to create a 90 degree angle. Keep your arms supported by the sides and lift your legs until a foot from the ground up. Finally, it must be lowered gently. Repeat the procedure 5 times.
– gluteal exercise stretch
This exercise also requires lying position, with your knees bent at a 90 degree angle. Then, you must lift your left leg and right thigh rest his ankle. It is advisable to wrap your hands around your right thigh and pull it close to your body. Stay in this position for 20-30 seconds. Also, you should do 3 reps, and at least change the leg.
– Knee To Chest stretching exercise
should be in a lying position to bend your knees at an angle of 90 degrees. Your feet should be placed firmly on the ground. Afterwards, hands should be wrapped around one knee and should be removed from his chest. Stay in this position for 20-30 seconds and do a repeat using the other leg.
– Back Extensions Exercise
While lying with his face down, you should keep your hands and feet flat on the floor. His fingers should be kept at eye level. Hands should be pushed to arch your back. Stay in this position for 5-10 seconds. In the end, just down back to earth and repeat 10 times.