Siatica is word most frequently used by older people. People are getting more prone to health issues connected to sciatica as they get older. But what is actually sciatica? It is the longest nerve in our body. This nerve starts at the basis of your spine and then goes down through your calf muscles and thigh and finally ends in the foot. Ever person has two sciatica nerves.


Most of the studies have shown that at some point of their lives, 3 out of 10 people will experience this problem (sciatica pain). This pain usually produces certain level of problem and pain, so it is not always chronic. You will be shocked if you look at the numbers, and remember that not all types of sciatica pain are painful. Tingling in the legs and weakness in the knees are presented in many cases.

Common Signs of Sciatica Problem

  • Limited reflexes in Achilles tendon and knees
  • Bucking of your knees when standing up
  • Foot drop. A situation where your ankles are not flexible so you are not able to walk on the heels.
  • Electric sensation, pinching, tingling
  • Pain felt in any part of the nerve – buttock, lower back, back of the thigh, calf.
  • Reduced feeling in your legs and feet, fatigue and numbness.

What is the main cause for sciatica pain?

Herniated lumbar spine is the most frequent reason for this pain. Lumbar spine is located close to the lower – middle back and it represents part of the spine that is curved inward.

Piriformis problems are the reason for 2 out of 3 sciatica situations. That’s the name of the muscle which is activated when people turn the thigh out and acts as a rotator for the hips.

Soothing the pain in your sciatica

If the pain comes as a result of problem with your piriformis and you want to soothe the pain, you should definitely know that there are a few specially designed back stretches.

These stretches will help you to stop and protect yourself from sciatica pain and to stretch your lower back are.

1. The Knee Raise

Bring one of the knees near the chest while you lie down on the floor and the other leg should remain straight. Pull and push the legs by using your hands. Do not forget that shoulders should stay on the ground.


2. The Erected back Twist

This pose is an excellent one for the people who can not bend normally. You only have to lift your foot and put it on a chair. Then put the opposite hand on your raised knee at the same time (outwards). Place the right hand on the left knee and the other one on the hip. Keep your hips in a straight direction and turn the upper body. Try to stay in that position for 30 sec.


3. The single Knee Twist

Lie on your back, bend one of your knees to a right angle by leaving one of the legs in a straight position. Turn the head to your arm that actually remains on the ground. The shoulders also have to be pressed against the floor.


4. The 2 Knee Twist

Lie down on the floor and create a capital T letter by spreading the hands. Turn your knees out to the left and then after that to the right while keeping your shoulders on the floor. They should stay on the floor all the time. Try to stay in that position for 1 min and then switch the sides.


5. The seated twist

Keep your legs straight in front of you while sitting on the floor.

Put your knee on the outer side of the other knee and bend the leg at the knee. Whether your leg will be straight or curled, it is up to you.

Put one of the hands flat on the floor behind you and then put the opposite elbow on your outer side of your bend knee.

Stay with your legs pointing straight forward and slowly turn to your face behind you.



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