Exercises for Sciatica and Lower Back Pain

Nowadays the greater is the number of people who are suffering from a lower back pain. The major causes of it are everyday lifestyle habits and the lack of physical activities. In some cases, the pain stretches from the lower back, through the hips and buttock up till the down legs. This type of pain is defined as sciatica pain.

The herniated desk is the reason for causing this pain. The same compresses certain sciatic nerves which causes inflammation, strong pain, and numbness in the affected legs.

The most effective way to get rid of the sciatica is through regular exercises. The following article will introduce to you seven exercises that will help you to decompress the sciatica nerve and feel instant relive.

  1. Clamshells

Start the exercise by lying down on your left side. Your right hand need to be across your body and your left hand need to be behind your head. Make a movement by bending up your stacked knee so that you may lift the left knee up. While performing this movement your feet need to be together. Try to stay into this position for several seconds and then you may lower your knee back so that you can return to the starting position. Make 10 repetitions of the exercise, switch the sides, and repeat the same movements with the other side.

  1. Bird Dog

Start the exercise by placing your body on your all fours. Then make a movement by lifting one hand and the opposite knee of the hand. Into this position, your hip and shoulder need to be parallel. Try to stay into this position for a several seconds and then place your knee and hand on the floor. Then switch sides and make the same movements with the other side. Repeat the exercise several times.

  1. Cat Pose

Start the exercise by placing your body on your all fours. Then make sure that your shoulders and wrist are in line, as well your knees and hips too. Open your hands flat on the yoga mat and try to relax. Do the relaxation by breathing, bending your neck, and tucking in your tummy. Make 10 repetitions of the exercise.

  1. Cobra Pose

Start the exercise with placing your body on the floor, so that you will lie down on your stomach. Put your hands on the floor, even your shoulders too, and start to strengthen them by bringing them to the chest. During this movement, your thighs, legs, and feet need to stay on the floor. Afterwards bring your neck to the back and try o stay into this position for 30 seconds. Make 10 repetitions of the exercise.

  1. Savasana

Start the exercise by laying down on your back on the floor. Your legs need to be in a straight position and your arms needs to be at the body sides. Try to release your body by closing your eyes and relaxing your face. Do not make forced breathing, just breath normally. Try to stay into this position for 5 minutes, then make a short pause. Your exercise needs to last for 30 minutes. After 5 minutes when you want to return to the starting position, just breathe deeply and star gentle movements.

  1. Happy Baby

Start lying flat on your back with your both knees bent and hold the outside edges of your flexed feet with your hands. Your arms should be outside of your legs.Using your upper-body strength press both knees to the floor below your armpits, tending to not touch your shoulders or chest, but everything should be relaxed. Keep this position for five deep breaths.

  1. Bow Pose

Start the exercise by laying down on the ground, with the face towards the floor. Your knees need to be fold and hold your ankles with your hands. Make the first movement by lifting your chest off the ground and start pulling your legs up and back. Stay into this pose and breathe deeply, so that your body may relax. After 20 second return your body to the starting position. Repeat the exercise for 10 times.

If you are facing with lower back pain, then these exercises are ideal for you. Start practising the same correctly, every night before going to bed, and you will forget on the pain.