Lower back pain or Sciatica is a common pain that most people may experience at some point in their life. Many people miss jobs or even don’t perform their activities just because of this pain. While we believe that back pain only affects inactive people, lower back pain is different as it can affect even those who actively participate in sports activities and even children. Therefore, it is important to know some of its symptoms and what one can do to prevent or cure the condition.
Fortunately, lower back pain is preventable through exercise. However, one should consult a sports physiotherapy professional before starting the preventive exercises.
Defining lower back pain or Sciatica
One might think that the two mean the same thing, but there is a big difference: Sciatica does not only affect the back and is one of the causes of lower back pain. Sciatica is a nerve pain brought about by an injury or irritation of the sciatic nerve. The nerve originates from the lower back and proceeds to the hips and legs. Sciatica, in most cases, is easily cured through exercise, but it can sometimes be severe, requiring more attention.
What lower back pain or Sciatica feels like?
Back pain is an irritation in the affected part of the lower back. You can have an excruciating burning sensation that might be mild or sharp, sometimes shooting like an electric shock originating from the back and proceeding down the thigh and feet.
You can also feel the pain whenever you change posture, more so when performing some actions like sitting, standing, bending the spine forward, lying down, or even laughing or coughing. The pain feels like a strain as the shock moves through the nerve in the lower back.
Additionally, the lower back pains may be followed by some numbness, loss of feeling or a weak feeling or tingling sensation in the leg and other affected areas of the lower back.
Exercise as a preventive measure
For lower back pains or Sciatica, one does not need to wait until they experience them to take action. Daily exercises can help you reduces the risks of experiencing such pains throughout your life. For this reason, we see most athletes take part in sports physiotherapy that keeps them fit throughout a whole season of playing without any injuries.
Some recommended exercises are:
Supermans
This is an excellent exercise for strengthening the back extensors and, in turn, helps you maintain a good posture. With strong extensors, no strain is put on the lower back muscles and nerves.
Bridges
The muscle strengthened by this exercise is the gluteus maximus. Since it is engaged most of the time when walking, sitting, or any activity involving moving the hips, exercising it improves the lower back, thus preventing Sciatica.
Lower back rotational stretches
This is the exercise to perform to alleviate the pressure in the lower back. The exercise also strengthens your core by working the muscles in that region, and one gets improved stability as a result.
Leg lifts
Strain in the back is the biggest cause of back pain. So, this exercise will help strengthen the muscles that support the pelvis( abductor muscles) to reduced strain in the lower back.
The cat stretches
This is another exercise that reduces tension in the lower back muscles by strengthening your back.
Fortunately, lower back pain is preventable through exercise. However, one should consult a sports physiotherapy professional before starting the preventive exercises.
Defining lower back pain or Sciatica
One might think that the two mean the same thing, but there is a big difference: Sciatica does not only affect the back and is one of the causes of lower back pain. Sciatica is a nerve pain brought about by an injury or irritation of the sciatic nerve. The nerve originates from the lower back and proceeds to the hips and legs. Sciatica, in most cases, is easily cured through exercise, but it can sometimes be severe, requiring more attention.
What lower back pain or Sciatica feels like?
Back pain is an irritation in the affected part of the lower back. You can have an excruciating burning sensation that might be mild or sharp, sometimes shooting like an electric shock originating from the back and proceeding down the thigh and feet.
You can also feel the pain whenever you change posture, more so when performing some actions like sitting, standing, bending the spine forward, lying down, or even laughing or coughing. The pain feels like a strain as the shock moves through the nerve in the lower back.
Additionally, the lower back pains may be followed by some numbness, loss of feeling or a weak feeling or tingling sensation in the leg and other affected areas of the lower back.
Exercise as a preventive measure
For lower back pains or Sciatica, one does not need to wait until they experience them to take action. Daily exercises can help you reduces the risks of experiencing such pains throughout your life. For this reason, we see most athletes take part in sports physiotherapy that keeps them fit throughout a whole season of playing without any injuries.
Some recommended exercises are:
Supermans
This is an excellent exercise for strengthening the back extensors and, in turn, helps you maintain a good posture. With strong extensors, no strain is put on the lower back muscles and nerves.
Bridges
The muscle strengthened by this exercise is the gluteus maximus. Since it is engaged most of the time when walking, sitting, or any activity involving moving the hips, exercising it improves the lower back, thus preventing Sciatica.
Lower back rotational stretches
This is the exercise to perform to alleviate the pressure in the lower back. The exercise also strengthens your core by working the muscles in that region, and one gets improved stability as a result.
Leg lifts
Strain in the back is the biggest cause of back pain. So, this exercise will help strengthen the muscles that support the pelvis( abductor muscles) to reduced strain in the lower back.
The cat stretches
This is another exercise that reduces tension in the lower back muscles by strengthening your back.