Lower Back Pain Treatment

The key to curing sciatica pain is though regular exercises. Going for a walk in the evening and stretching the affected leg will gradually help to reduce your sciatic nerve pain .

Sciatic pain usually occurs in the lower back, running down through one of the buttocks and then usually affects different parts of the leg depending on where in the spine the nerve has been injured or irritated. You may even feel numbness in your leg and/or in your foot/toes. Learn More about the Best Treatment for Lower Back Pain and Sciatica

Simple exercises for your leg and back pain that can be done at home:

Exercise1:

1) You may very well feel some tightness in the leg that is suffering sciatic nerve pain. So one exercise you need to do is to stretch your leg muscles in that leg as you will otherwise let your good leg do more work to compensate and that usually results in other problems.

Lie on the floor on your back and have your knees bent pointing upwards, bring one leg towards your chest and put both hands behind the thigh to pull your leg so that your thigh is now pointing straight up at about 90 degrees.

2) While holding your thigh in that position try to straighten your leg so that your whole leg is now at 90 degrees. How straight you will get your leg will depend on your flexibility and how tight your muscles and sciatic nerve are but do not go further than what is mildly uncomfortable as you may then do more harm than good.

3) The stretch should not be held for more than one second before bending the knee and allowing the lower leg to drop down slowly.

4) While still holding the thigh up the leg should then be straightened again and relaxed again and this continued for 10 reps at which point you can change over to the other leg. One set will suffice to start of with but as your leg improves the number of sets can be increased to two per leg and then three..

Exercise 2: 1) Stand up with feet shoulder width apart. Place the palms of your hands against the front of your thighs.

2) Now, with your legs straight and your knees locked slowly bend forward from the waist to the point where you feel only mild discomfort. This must be done in a very slow and controlled manner while making sure to slide the palms of your hands down along the fronts of your legs and not allowing either of your knees to bend.

3) Typically the knee of your affected leg will want to bend out to release the strain but you must prevent this or you will lose the value of the stretch. The reason this is happening on your affected leg is because the sciatic nerve runs all the way down through your whole leg and it passes through the back of your knee. Bending the knee means the sciatic nerve does not get an effective stretch.

4) Once you have gone to where is mildly uncomfortable there is no need to hold the stretch, just reverse and slowly come back to an upright position while still sliding your palms along the front of your legs and once upright then start to repeat and continue for 10 reps.

5) This stretch is good for morale and motivation as you will normally be reaching further on your 10th rep than on the first and with no extra effort or pain.

Do not try to do this with a bouncing motion and if you feel any warning pains from your back then stop and try other milder stretches first as it may be too early for you to be doing this one. When 10 reps becomes easy you can build it up to 20.

For more information check the Lose the Back Pain System and do not forget check Sciatica Leg Pain Exercises Part Two for Exercise 3 and Exercise 4.

Additional Resources For Sciatica Leg Pain and Lower Back Pain:

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