7 Of The Best Exercises For Sciatica And Lower Back Pain

Sciatica and lower back pain are caused by a compression or an irritation of the low back nerve. It is an extremely common problem nowadays, and studies claim that 5 to 10% of Americans have problems with it.

Sciatica pain begins from the low spine to the lower part of one leg or even the foot.

These are the most frequent symptoms of this painful condition:

-A piercing pain noticed in a leg and one buttock

-A burning and tingling pain

-Pain that is intensified in a sitting position

In the worst cases, it could cause a loss of bowel and bladder control.

Sciatica can be a consequence of various factors, including:

-Slipped disc (90% of cases)

-A direct injury


-Spinal infections

-Spondylolisthesis (or a slipped vertebrae)

-Vertebral stenosis (it’s the narrowing of the spinal cord passage)

Cauda equine syndrome

This unbearable pain can be prevented in these ways:

-Regular physical exercise which strengthens the back muscles

-Sleeping on a firm mattress

-A proper body posture

-Properly adjusted car seat for back support

-Regular practice of a proper lifting technique

The following 6 exercises will help you to prevent or relieve sciatica pain:

Hamstring Stretch out Exercise

Sit on the floor, with the back straight, and stretched legs, and a hand-width apart. Inhale deeply, and while exhaling, lean forward from the hips and reach the feet with the hands. Push the collarbone towards your feet, and hold in this position for half a minute.

Knee Lifts Exercise

Lie on the back, and bent your knees to a 90-level angle. The arms should be flat by the sides. Slowly lift the legs until they are at a foot height from the floor, and lower them gently. Make 5 repetitions.

Piriformis Stretch Exercise

Lie on the back and bend the knees. The heels should be pushed towards the buttocks, cross one leg over the other, and rest the ankle. You must stretch the hips and keep for 20 seconds. Then, change the leg and hold for another 20 moments. You can even push out the leg for a far more intensifies stretch.

Knee To Chest Stretch Exercise

While lying on your back, bend the knees to a 90-degree angle, your feet need to be firm on the floor. Then, wrap your hands around one leg and pull it to the chest. Hold for 20-30 seconds and do the same with the other leg.

Back Extensions Exercise

Lie with your face down and keep the feet and hands flat on to the floor. Keep the fingertips at an eye level. Push the hands to arch the back, and hold for 5-10 seconds. Then, lower the back to the floor and make 10 repetitions.

Gluteal Stretch Exercise

Lie on the back, with the knees, bent to a 90 degree angle. Elevate the left leg and rest the ankle on your right thigh. Then, wrap the hands around the right thigh, pull it near the body, and hold for 20-30 seconds. Repeat this three times, and then switch the leg.

Baking Soda Stops Hair Loss & Promotes Hair Growth In No Time!

Sodium bicarbonate (baking soda) is a versatile ingredient present in almost any household. It is commonly used for cleaning, but also for many beauty products that can improve the quality of your skin and hair. For example, baking soda can be used as a natural alternative for commercial shampoos and to stimulate hair growth.

This safe to use product can clean your hair well and make it healthier than ever. Here are the main reasons why you should start washing your hair with baking soda:

Removes product residue

Baking soda will remove residue from shampoos and conditioners from your scalp and hair which are often the reason why your hair is greasy.

Removes chlorine from your hair and scalp

Swimming in pools can damage your hair due to the chlorine in the water, but baking soda can resolve the problem and prevent further damage.

Stimulates hair growth

The chemicals from commercial shampoos can impair hair growth, but you should know that baking soda can clean your hair better than these products. It will remove the excess dirt from your hair and help it grow. You can easily prepare the baking soda shampoo – just mix it with water in a 1:3 ratio. The amount depends on your hair length – if your hair is shoulder length, you should use 1 tablespoon of baking soda with 6 tablespoons of water.

Once you prepare the mixture, apply it on the roots of your hair and rub it towards the ends. Leave the remedy to work for a few minutes, then rinse with warm water.

You can also rinse your hair with water and apple cider vinegar mixture in a 4:1 ratio. Add a few drops of essential oil to mask the smell of ACV, and make sure you don’t get the mixture into your eyes. Try using baking soda instead of shampoos and you will be amazed by the results!