Awesome Exercises That Will Help You Remove Your Sciatica and Lower Back Pain

Problems with the lower back nerve are the cause of sciatica and lower back pain.

It is one of the most common ailments today, and statistics shows that even 5-10% Americans deal with it.

Sciatica pain starts in the lower part of the spine, and spreads down the leg.

Here are some of the most common symptoms of sciatica pain:

  • Stabbing pain in the buttocks and legs
  • Burning and tingling sensation
  • The pain worsens while sitting
  • Loss of bowel and bladder control in severe cases

Sciatica is caused by numerous factors, including:

  • Slipped disc (in over 90% of the cases)
  • Injury
  • Tumor
  • Spinal infection
  • Spondylolisthesis (slipped vertebrae)
  • Cauda equina syndrome

You can prevent the unbearable pain in few efficient ways:

  • Performing exercises that involve the back muscles
  • Sleeping on a firm mattress
  • Setting the body in a proper position
  • Adjusting the car seat to support the lower back
  • Doing proper lifting exercises

Try the following six exercises to relieve and prevent sciatica pain:

  • Hamstring stretch exercise

Sit on the floor and keep your back straight and your legs hand-width apart. Inhale. Exhale and lean forward to reach your toes with the hands at the same time. Bring the collarbone towards the feet, and remain in this position for half a minute.

Lie on your back, and bend your knees to a 90-degree angle. Keep your arms flat by the sides. Raise your legs about a food from the floor, and bring them back slowly. Do 5 repetitions.

  • Piriformis stretch exercise

Lie on your back with your knees bent. Push your heels towards the buttocks, and cross your legs. Rest them by the ankles. Stretch your hips, and hold in this position for 20 seconds. Switch legs and do the same. Push your legs out for a higher intensity.

  • Knee to chest stretch exercise

Lie on your back with your knees bent at 90 degrees. Set your feet firm on the floor. “Hug” you knee, and pull it towards the chest. Hold in this position for 20-30 seconds, and do this with your other leg.

Lie on the floor with your face turned down. Keep your hands and feet flat on the ground. Your fingertips should be at the same line as your eyes. Push your hands and arch your back. Hold in this position for 5-10 seconds. Lower your back to the floor, and do 10 repetitions.

Lie on your back and bend your knees at a 90-degree angle. Raise your left leg, and rest the angle on the right thigh. “Hug” the right thigh, and bring it close to the body. Hold your body in this position for 20-30 seconds. Do 3 repetitions, and switch legs.



[1] B. Koes, M. van Tulder and W. Peul, “Diagnosis and treatment of sciatica,” BMJ, 2007.
[2] NHS, “NHS Choices: Sciatica”
[3] NHS, “NHS Choices: Back pain”
[4] R. Miller, “Sciatica Exercises for Sciatica Pain Relief”