There are different factors which can cause low back pain. It may be caused by a minor or major injury, straining your muscles too hard, lifting heavy weight or just sitting uncomfortably for a long period. Whatever the reason for the pain is, you should try treating it naturally instead of reaching for painkillers.
And, if you want a really good solution, you can try the exercises we have for you below. The goal of these exercises is to relax your muscles that may be irritating your sciatic nerve and causing the pain. The exercises should be done slowly – if your lower back hurts when doing them, you probably need to see a doctor in order to identify the cause. The stretches should be held for 30 seconds or more if you can.
Here are the exercises:
1. Sit on a chair and keep your feet on the floor and your back straight. Now, lift the painful leg and put it over the other and push both your hands against the calf. Now, bend forward with the leg on top and go low as much as you can, then drop your hands and hold the position for half a minute. Go back to the original position slowly, then repeat the stretch once more.
2. Lie down on the floor and keep your legs and arms extended, then slowly start raising the painful leg up. Bend the knee and grab it with the hand on the same time while grabbing the ankle with the other. Keep the ankle in position while pulling your knee in the opposite, then hold for 30 seconds once you feel a slight stretch. Repeat the stretch on the other side.
3. Lie down on the floor with your legs flat, then raise and cross your painful leg just above the opposite knee. Put the other hand on the bent knee and start pulling it to your chest, then hold for half a minute once you feel a slight stretch. Repeat the exercise on the other side.
4. Lie down on your back on the ground, then bend your knees and cross your leg, keeping the painful leg on top. Now, grab both your legs with your hands and pull them towards your chest. Hold for half a minute once you feel a stretch, then repeat the exercise on the other side.