6 of The Best Exercises For Sciatica Lower Back Pain (VIDEOS)
Sciatica and lower back pain are caused by an irritation or compression of the lower back nerve. It is a very common issue nowadays, and studies even suggest that 5 to 10% of Americans suffer from it.
This term comes from the collection of sciatica conditions in 1947 and it wasn’t identified as a specific issue. Since then lower back pain caused by an impinged piriformis muscle has been classified as a true condition.
If the piriformis puts pressure on the sciatic nerve, severe pain, Numbness, and tingling feeling occur.
This is a quote of dull pain and severe pain in the back, buttocks, hip, and legs is triggered. Inflamed or misaligned piriformis causes a great pain while sitting or just changing position. For example, the transition from sitting to standing.
Many people suffer from lower back pain. This condition is quite common and there are numerous reasons why it actually happens. One of these reasons is constriction of the piriformis muscle and it happens more often then you might assume.
This slim and small muscle is located behind the gluteus maximus and it connects the spine to the top of the femur.
When this muscle tightens, becomes inflamed, gets pulled or spasms you need an effective piriformis stretch to relieve the pain and restore the muscle function.
6 of The Best Sciatica Stretches to Prevent and Relieve Hip and Lower Back Pain:
1. Camel pose
Kneel on the floor, reach the hands back, and try to grasp the ankles on the sides. Then, push the hips forward and upwards as much possible, in order to stretch the Rectus Abdominus and External Obliques.
2. Wide forward fold
While you are sitting on the floor, with your knees bent and the back straight, you should try to slowly stretch the legs and round your back as slowly to reach the feet with both of your hands.
3. Forearm extensor stretch
Put one arm in front of you, with the shoulders rolled and loose, and press it towards the floor using the opposite arm, to pull and stretch the wrist and the forearm muscle.
4. Frog Pose
You should start on your hands and knees, and widen your knees in order to feel the stretch in the groin area.
5. Butterfly stretch
Start in a sitting position, with the legs crossed. Then, press the knees with the hands towards the floor.
6. Wide side lunge pose
You should start in a crouched position, and strengthen one of your legs out to the side at 90-degree angle, in order to stretch muscles which are inside the thigh. You should repeat the same with your other leg.
When you are doing the exercises properly and gently you will definitely enjoy the benefits they can provide. However, too intense stretch can cause inflammation meaning your body is trying to repair the damage.
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Source: Train Hard Team