There are various causes of back pain, and usually, it is nothing serious except the result of some strained muscles (thankfully). Like the multiple causes of back pain, there are various kinds of back pain, too. One such type of back pain that can disrupt your daily activities to a great level is sciatica. It is a pain that originates in the spine. From there, it radiates down the back of the leg.
Sciatica pain starts in the lower back and travels down the leg along the sciatic nerve. Although low back pain is way common, It is known to occur between 49% and 70% of people in their lifetime. Sciatica impacts 5%–10% of those who have low back pain. Annually, 2.2% of the general population is thought to suffer from sciatica due to discs.
Distinguishing Between Back & Sciatica Pain
It is essential to distinguish between general back pain and back pain caused due to sciatica. They both appear to be similar, but they require different treatments and pain management techniques if the pain is chronic. Otherwise, mild to mid-level pain intensity can be handled effectively with exercises.
In case you are diagnosed with sciatica, then the probability is high that you shall be recommended specialized treatments, such as physical therapy, medication, or, in extreme situations, surgery to address the underlying source of nerve compression.
Sciatica pain is usually unnerving, and it can be so excruciating that it can hamper every daily aspect of your life. We do not wish that for you, and therefore, we bring you 7 Easy & Effective Exercises for Back Pain and Sciatica. Here is a step-by-step guide to doing these exercises to gain relief from the mayhem caused by severe or chronic sciatica or back pain.
Let us begin with the first easy and effective exercise for back pain and sciatica:
Sitting Glute Stretch:
- Sit either on the floor, chair, or any other place, but be in a comfortable position.
- Try to form a “figure 4” shape with your legs. You have to do this by crossing your right ankle over your left knee
- With your upper body, keep your back straight. Now gently lean forward, leading with your chest.
- While doing this, you may experience stretching in your right glute.
- Try to hold the stretch for at least 15-30 seconds and continue to breathe deeply.
- Now switch legs and repeat on the other side.
Sitting Spinal Stretch:
- First, sit in a comfortable position. In this position, extend your legs.
- Your right knee should be bent and crossed over your left leg. Next, plant your right foot firmly on the ground.
- Rotate your torso to the right. Position your left elbow on the outside of your right knee.
- To help extend the stretch in your lower back and spine, lightly press your elbow against your knee.
- For 15 to 30 seconds, hold the stretch while applying light pressure.
Basic Seated Stretch:
- Extend your legs straight in front of you.
- With your upper body, take your arms overhead. It should lengthen your spine and engage your core.
- Now, keep your back straight and slowly hinge forward at your hips while trying to reach toward your toes or shins. Stay under exert and try to get there where you can.
- Hold the stretch for 15-30 seconds while focusing on relaxation and breathing deeply.
- Slowly sit back up, releasing the stretch.
Standing Hamstring Stretch:
- Stand at a stable ground with your feet hip-width apart.
- Take forward your right leg with your toes pointing up and your heel touching the ground.
- Reach both hands forward to your right foot as you lean forward from your hips.
- At all times, while doing this standing hamstring stretch, you have to keep your back straight. Avoid curling or rounding your spine.
- If you can feel your right leg being stretched down its back, the exercise is working.
- Repeat on the other side after switching legs and holding for 15–30 seconds.
Knee to Opposite Shoulder:
- Lay flat on your back with your feet flat on the ground and your knees bent.
- Take both hands and hold your right knee.
- At this point, while doing this exercise, you may keep your left leg bent or straight. It depends on your comfort level; do whatever is easy for you.
- Lay flat on your back with your feet flat on the ground and your knees bent.
- Take both hands and hold your right knee.
Cat-Cow Stretch:
- Get in the tabletop position. Ensure that your wrists are aligned under your shoulders and your knees under your hips. Please ensure this position is precise to get the most out of this stretch.
- Being in this position, inhale as you arch your back. Drop your belly towards the floor, lifting your head and tailbone upwards (cow pose).
- Now, release the breath as you circle your back, bringing your belly button in towards your spine and lowering your chin into your chest (cat position).
- Continue to flow smoothly between the two positions for about 10-15 repetitions. You may experience significant relief with this stretch from the sciatica pain.
Pelvic Tilt in Supine Position:
- Either lie on your back on a carpet or a yoga mat.
- Strike a bending position with your knees. Your arms should be at your sides, palms down, and your feet should be flat on the floor.
- Breathe deeply, release it, and softly plant your lower back on the ground.
- Keep your posture like this for a short while. The ideal sensation would be a mild stretch in your lower back.
- Inhale now, and allow your lower back to straighten out.
- Try to complete ten to fifteen repetitions.
To maximize the benefits of these exercises, treat your muscles gently and perform them consistently and correctly.
