Lumbar pain is a common disorder for millions of people around the world.
It causes pain in the lower back, muscles and bones, but the pain can also spread along the upper legs, calves, feet and knees. The pain is most often sharp and can also cause a burning and tingling sensation in the legs.
The pain in the lumbar area can affect only one leg, and usually increases after a long period of standing, sitting, coughing or sneezing. If you are suffering from lumbar pain, you need to visit a doctor for the appropriate therapy. The usual treatment includes taking anti-inflammatory drugs and painkillers, but they don’t work for everyone and can harm your healthy. Luckily, lumbar pain can be relieved with some simple exercises that will provide results in no time.
Here are the best exercises for stretching the sciatic nerve:
- Lie on the floor and bend the painful leg, then pull it toward your shoulder. Hold the position for 30 seconds when you feel the stretch, then take a short break and repeat the exercise a couple of times.
- Lie on the floor and bend both your knees, then pull them towards your torso. Keep your buttocks on the floor, then cross the legs and pull the healthy leg toward your chest like in the picture above. Keep the position for 30 seconds, then go back to the original position and repeat the process twice.
The exercises might be a little difficult to practice in the beginning, but you will quickly get used to them. Perform them while breathing slowly and you will increase the stretches bit by bit. They will improve the circulation in your muscles and help them recover, while eliminating the pain at the same time.
Thanks for reading!