2 Simple Ways To Get Rid Of Back Pain (Sciatica)

When the intervertebral disc, due to the protrusion, puts pressure on the nerve, there is pain that extends down the leg. This condition is known as sciatica.


Sciatica refers to the pain that occurs on the way of the sciatic nerve – which is the branch of the lower back through the hips and buttocks, and lowers down through each leg. Any distortion of the space where the nerve passes could result in strangulation.

Lumbar pain spreads along the upper leg below the knee in the calf or / and in the foot. The pain is strong, steady, in the form of burning, numbness of the legs, making it difficult to move.

Most often, the pain spreads in one leg, and it is stronger than the pain in the lumbar region. The pain intensifies at night, after prolonged standing, sitting, sneezing, coughing or straining. Traditionally, the treatment of sciatica is primarily conducted by using appropriate medication recommended by a doctor. But, don’t use only painkillers. If during the treatment you are doing simple exercises for stretching the muscles, in a short time you will forget the pain.

Exercises with entrapment of the sciatic nerve (sciatica): Exercises for stretching can be very useful because they help calm the inflammation, and thereby alleviate pain. Of course, at first it will not be easy, because the exercises are performed slowly, increasing the strain while exhaling. Lie on a flat surface, bend your leg where you feel pain and gently pull it toward the shoulder.


When you feel the stretching, try to keep the leg in that position for 30 seconds. Straighten the legs, rest a bit, and do this exercise two more times.

Again, in the supine position, bend your legs at the knees and slowly pull them toward the chest, never taking your buttocks off the floor. Cross your legs, as shown in the picture, while touching with your hands your healthy leg, and then pull it. Keep your legs in this position for 30 seconds, release them, and return to the original position. Do this exercise twice, too.

By performing these stretching exercises, the blood circulation stimulates, eliminating stagnation in the muscles, thus accelerating your recovery.

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