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As far as I can remember, my grandmother always complained of pain in her lower back.

His sciatica has always made him suffer. She is almost 76 years old today and unfortunately still is.

So I wondered what sciatica really was. During my research, I learned that the sciatic nerve is quite simply the longest nerve in the body.

It starts from the lower back, at the base of the spine, goes through the buttocks, thighs, calves to finish at the feet.

Sciatic nerve problems are likely to affect 40% of adults.

It can result in chronic or occasional pain but also in simple tingling in the lower limbs or weakness in the knees.

Symptoms of sciatica

- Pain throughout the sciatic nerve, lower back, buttocks, back of the thigh or calf.

- Decreased sensations in the legs or feet, numbness in the lower limbs.

- Tired.

- Tingling in the legs, burning sensations, small stings, small electric shocks, pinching ...

- Feeling of loose knees when you stand up from sitting.

- Feeling of loose feet, difficulty bending the ankles to put the heels on the ground.

- Loss of Achilles heel and knee reflexes.

What is the cause of sciatica pain?

A hernia in the lower back can be the cause of these very bothersome pains. The lumbar muscles are located towards the lower back, where the back hollows out.

A hernia installed in the lumbar region must be taken care of quickly. It requires consulting a specialist.

But in the vast majority of cases, the piriformis is the cause of sciatica.

The piriformis is one of the rotator muscles of the hip: it is called upon when you turn your leg outward, in an opening movement of the pelvis. It is the cause of 70% of sciatica pain!

How to decrease the pain of your sciatica

Fortunately, to relieve sciatica pain especially when it is due to the famous piriformis muscle, there are some simple stretches to do.

These movements are inspired by the practice of yoga and allow to stretch the muscles of the lower back. Thanks to these exercises, we manage to eliminate the pain or even better to avoid it, by preventing it.

These yoga poses are simple to do. The rule of thumb is to always breathe in and out through your nose when performing these exercises to properly oxygenate the body.

1. Standing posture in lateral half-twist

This is the ideal position for people who lack the flexibility to perform other postures.

Put your right foot on a chair, the bust remains straight. Then place the back of the left hand on the outside of the right knee. Turn your upper body to the right.

The hips remain facing the chair. Keep your back straight, shoulders low. Hold this position for 30 seconds and then repeat on the other side. If you are in pain, relax your effort.

2. Knee lift

Lying on your back, without arching your back, bring one knee to your chest. The other leg remains straight on the ground. If you feel pain in your back or your back is arching, bend your leg on the floor.

Grasp your knee with your hands and bring it closer to your chest. At the same time, push your leg in the opposite direction. There is pressure. The bust remains on the ground: do not raise your shoulders. Change legs.

3. Twist with bent legs

Lying on your back, spread your arms crosswise to make a T. Shoulders touch the ground. Bend the knees, bringing the feet closer to the buttocks. Then switch both legs to the same side.

The upper body does not move. Just turn your head in the opposite direction of the legs. Stay like that for a minute and then switch sides.

4. Twist with a bent leg

Lying on your back, the right leg is bent at 90 ° and the other extended to the floor. Place your left hand on the right knee. Swing the bent right leg over the left. It therefore passes over the stretched leg on the ground.

Extend your right arm to the right, in line with the shoulders. Turn your head to the right to look at your hand. Keep your shoulders on the ground. Stay in this position for 30 seconds then switch sides.

5. Torsion lunge

This is the most delicate posture because it requires a bit of balance. But it allows you to work well on the opening of the hips. Standing with your feet side by side, take a big step forward, bringing your left leg forward. Shift your body weight forward to flex the knee.

The right leg remains stretched back. Turn the torso to the left and bring the right elbow to the outside of the bent knee. Join hands in front of the heart. Hold this position for 30 seconds. Then straighten up, keeping your leg bent. Gently unroll your back. Repeat on the other side.

6. Sitting twist

Sit with your legs stretched out in front of you, your back straight. Pass the right leg over the left leg. Bend the right leg. The left leg can be kept straight or you can bend it. Keep your back straight.

Then turn the bust to the right. The right hand comes to rest behind the back. Put your left elbow on the outside of the right knee. Stay like this for 5 breaths then switch sides.

7. Cat position

Very easy, this exercise brings real relief to lower back pain. In the 4-legged position, the hands are well under the shoulders. Inhale and dig your back, raising your chest and head.

Pull the shoulders back. Breathe, hold that hollow back for 10 seconds. Exhale while making your back round. Push well on the hands, the chin is on the chest. Hold for 10 seconds then tilt the pelvis again.

8. Child's position

It allows to release all the tensions in the back. This is the ultimate relaxation and spine position. Sitting the buttocks on the heels, exhale and gently tilt the bust forward while straightening the arms.

Relax your back well, only the arms pull forward. You can also bring the arms back to the side of the body in complete relaxation of the back. This variant opens up the upper back more.

If you are not flexible enough for your head to touch the ground or if your back pain is too much, rest your forehead on your two clenched fists or on a pillow. When you feel your spine relaxes and lengthens, put your forehead on the floor.

Hold this posture for as long as you feel good. Watch out for ants in the legs that could set up shop!

Your turn...

Have you tested these positions? Let us know in the comments if they worked for you. We can't wait to hear from you!

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Also to discover:

How to relieve back pain? The 6 Tips from Our Sports Coach.

7 Stretches To Do In 7 Minutes To Relieve Lower Back Pain Completely.