6 Of The Best 1 MINUTE SCIATICA EXERCISES To Relieve You From The Annoying Lower Back Pain!!! START TODAY!

The cause for pain in the lower back and sciatica is when the lower back nerve is irritated or compressed.

Sadly, this is a very common health problem these days, and research studies have shown that 5 to 10 percent of the U.S. population is a victim of this condition.

Pain caused by begins from the lower part of the spine to the lower part of one leg and it even may include the foot as well.

The most frequent manifestations of this painful disease are the following:

• A piercing pain one feels in one leg and buttock
• A tingling and burning pain
• Pain which becomes more intense while sitting
• Most serious cases of sciatica may even lead to a loss of bladder and bowel control.

Sciatica can be caused by many reasons, including:

• 90% of the cases are due to slipped disc
• Direct injury
• Tumors
• Infections of the spine
• Cauda equine syndrome
• Spondylolisthesis
• Spinal stenosis

There are many ways how one can avoid the often unbearable sciatica pain and here are some of them:

• Do regular exercises focused on strengthening your back muscles
• Sleep on a firm mattress
• Maintain proper posture of your body
• Properly adjust your car seat to support your lower back
• Regularly practice proper lifting techniques

In addition of this article we would recommend you try these six best exercises to eliminate and prevent sciatica pain. All of these exercises will take only a minute of your time and give you excellent results.

Hamstring Stretch

Sit on the ground, with your back in a straight position and your legs stretched, and a hand-width apart. Breathe deeply, and while you exhale, lean forward from your hips and reach your toes with your hands. Push your collarbone towards your feet, and hold this posture for 30 seconds.

Knee Lifts

Lie on back, with your knees, bent to a right angle. Your arms should be flat by the sides. Lift your legs up to a foot height from the ground, and then gently lower them. Repeat this exercise 5 times.

Piriformis Stretch

Lying on back, bend your knees. Your heels should be pushed towards your buttocks, with your legs crossed, and rest your ankle. What you need to do next is stretch the hips and hold it like that for twenty seconds. Then, switch your leg and remain in this posture for another twenty seconds. If you wish a more intensified stretch you need to push out your leg.

Knee To Chest Stretch

Lying on back, again bend your knees to a right angle, while keeping your feet firm on the ground. Then, wrap one of your knees with your hands and pull it to your chest. Hold this posture for thirty seconds, and then do the same with your other leg.

Back Extension

Lie with your face down, keeping your feet and hands flat on the floor. Keep your fingertips at the level of your eyes. Pushing your hands, form an arch with the back, and hold it like that for five to ten seconds. Then, lower your back on the ground and do ten repetitions.

Gluteal Stretch

Lie on back, with your knees bent to a right angle. Lift the left leg and rest your ankle on the right thigh. Then wrap your hands around your right thigh, pull it towards your body, and stay in this posture for half a minute. Make three repetitions and then do the same with your other leg.

We wish you a lot of success with these amazing sciatica exercises.Stay fit, strong and healthy!

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