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A common disorder that includes the bones, muscles, nerves and lower back is the lumbar pain. This is a pain that can spread to the feet, the upper legs, knees, and calves.

Usually, this pain is strong, and there is numbness and burning sensation in the legs. Most commonly this is a constant pain, however there are cases where there is a sudden sharp feeling.

It doesn’t necessarily mean that this lumbar pain will occupy your both legs, it might be just the one leg. The pain can increase due to prolonged sitting, stress, long standing, at night, sneezing and coughing.

If you have this type of pain, you must see your doctor and ask for appropriate medication. Furthermore, you should avoid treating this type of pain with conventional treatments such as painkillers and drugs.

Remember that these methods can harm your organs and that they are not effective. However, in order to get rid of the pain and do that for a short period of time, there are some exercises for muscle stretching that are very simple.

Simple Exercises for the Sciatic Nerve

The following exercises can help you ease the sciatic pain and also lower the inflammation in your body. Remember that for everything the first step is the hardest, which means that at first, you might find these exercises difficult, but you will see that they are simple and effective.

Bear in mind that all exercises need to be done slowly and with time you can increase the stretches.

2 Simple Exercises

1. The first thing you need to do is to lie down on the floor. Then bend your painful leg what you need to do is to slightly pull the leg towards one shoulder. Remember that you need to do this slow.

When you feel the stretch, stay in that position at least 30 seconds. After 30 seconds, do a small break and then repeat this 2 more times.

2. Lie down on your back, lift your legs and bend the knees. Push the knees towards your chest as close as you can. Remember that you should feel comfortable.

Do not lift the buttocks; it should stay on the floor. Then cross your legs, and with your hand pull the healthy leg. Look at the pictures to understand these exercises better.

You need to stay in this position for 30 seconds. You can repeat this exercise 2 times.


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