Exercises to Relieve Sciatica and Low Back Pain

More than 10% of the population are dealing with sciatica and low back pain and it remains to be the main cause of job disability around the globe. Sciatica occurs when the sciatic nerve in the lower back is pinched. This is a very specific pain that starts in the buttock and goes down the thigh. Unfortunately, opioid drugs are prescribed on a regular basis when doctors diagnose back pain instead of physical activity and it is no wonder why the fatalities due to drug overdose are increased. Listed below are some of the causes and exercises to eliminate low back pain and sciatica.

Factors that trigger Back Pain

Lower back pain may be usually caused by some overlooked triggers like copulation, alcohol abuse, fatigue etc. When it comes to chronic back pain, sports injuries and accidents are the leading cause. Things like physical inactivity and poor posture can also contribute. So, identifying the trigger is helpful, but not the most important thing when it comes to dealing and preventing back pain.

Simple Remedies to deal with Back Pain

When one experiences pain in this area they should first relax their mind and back. Using ice, chiropractic care and acupuncture can help too.
Before using painkillers, check some anti-inflammatory remedies like curcumin, boswellia and ginger.
It is also helpful to work on emotions. Anxiety and depression have the ability to interfere the healing process, so once this pain is experienced, it might be related to their inability to solve emotional issues.

Our brain and emotions are very important when it comes to pain. The central nervous system in the human body memorizes the pain that is longer than a couple of minutes. This ability of the nervous system leads to re-occurrence of pain even after the injury is treated. Relying on certain natural techniques like EFT (emotional freedom technique) can help solve these problems.
Dealing with Sciatic Nerve Pain

Exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a crucial component in sciatica treatment and pain management. Regular, gentle exercises promote the exchange of fluids in the spinal discs and work to strengthen the muscles, providing a greater support for the back. This helps individuals recover more quickly from sciatica pain and makes them less likely to have future pain episodes.

Strengthening Exercises
Many exercises can help strengthen the spinal column and the supporting muscles, ligaments and tendons. It’s important to focus not only on the lower back, but also the abdominals, buttocks and hip muscles as well. Together, these muscles support the spine and help keep it aligned, working to alleviate sciatica pain.

Extensions
Lie on the stomach, with the arms and legs stretched out. Raise one arm and the opposite leg together, holding them in this position for a few seconds. Lower them to the ground and repeat with the other side. A series of 10, twice a day is sufficient to promote the exchange of fluids in the spinal discs.

Curl-ups
Lie on the back with the knees bent. Arms can either be folded on the chest or held at the back of the head, providing support for the neck. Curl up, lifting the head and shoulders from the ground and hold for 3 seconds. Start with a total of 10, and gradually work towards performing 20 or 30.

Leg Raises
Lie on the back with hands behind the head. While tightening the abdominal muscles, try to raise one leg a few inches above the ground. Hold the leg here for 2 to 5 seconds and then release it to the ground. Repeat on the other leg in the same manner.

Stretching Exercises
With the help of stretching exercises, we can limit the effects of sciatic pain. The sciatic nerve goes through the piriformis muscle. In case the piriformis is tightened too much, it can affect the sciatic nerve resulting in tingling, numbness and pain. In many cases stretching focused on the piriformis can eliminate sciatic nerve pain.

Lower Back
The lower back can be stretched in a variety of poses. For one variation, arch the back and bend forward to touch the toes. For another, lie on the back and slowly pull the knees towards the chest, one at a time.

Buttocks
Lay on the back and bring the right leg up to a right angle, grasping it with both hands behind the thigh, locking the fingers. Then, take the left leg and place the ankle against the knee. Repeat by switching sides and doing the same procedure with the other leg.

Hamstrings
Rest the heel of the affected leg on an elevated surface, such as a curb or step. Keeping the knee straight, rest both hands gently on the thigh. Bend forward at the hips to create a stretch along the back of the thigh.

Low Impact Aerobic Exercise
Finally, some forms of low impact cardiovascular exercise, such as walking, swimming or pool therapy are other great options for pain relief. Aerobic activity encourages the exchange of fluids and nutrients, which helps to create a better healing environment. Aerobic conditioning also has the added benefit of releasing endorphins, our body’s natural pain killers, which can work to reduce sciatic pain.

Alter Your Sitting position

Keeping a proper posture while sitting can certainly help people avoid pain in shoulders, neck and back, but the best idea is to stay away from sitting. There is enough evidence that sitting for more than one hour without taking breaks can lead to serious health consequences like low back pain and sciatic nerve pain. Some experts believe that the human body was designed for continuous movement, which might involve simple mobile activities like standing or walking.

Instead of resorting to drugs to relieve back pain and getting addicted to it, it is better to understand the actual cause for the trigger of the back pain. It is recommended to follow simple remedies like simply standing or walking in between long hours of sitting, or refraining from sitting or exercising. One should consult a doctor in case of such lower back pain or sciatica as each cause has a different exercise accordingly. Controlling emotions or combating depression is another important factor. Get relieved of Sciatica and lower back pain by doing these simple exercises!!!!