2 Simple Ways to Release the Pinched Nerve in the Lumbar Area and Get Rid of Sciatic Pain

Lumbar pain is a common disorder that includes pain in the bones, muscles, nerves and lower back. It can also spread to the feet, the upper legs, knees, and calves.

The pain is often sharp and can cause numbness and burning sensation in the legs.

Lumbar pain can either affect both, or only one leg. Prolonged sitting, stress, long standing, at night, sneezing and coughing can increase the pain.

One thing you should know when dealing with this kind of pain, other than seeing your doctor, is you should avoid treating it with conventional treatments such as painkillers and meds.

That’s why, there are some exercises for muscle stretching that are very simple and can help decrease the pain.

Simple Exercises for the Sciatic Nerve

The exercises described below will help you ease the sciatic pain and also decrease the inflammation in your body. The beginning will be hard, but you mustn’t give up.

Remember! The following exercises must be done slowly and with time you can increase the stretches.

2 Simple Exercises

  1. Position yourself on the floor and lie back. Proceed by bending your painful leg and slightly pull it towards one shoulder. Remember that you need to do this slowly.

Once you feel the stretch, stay in that position at least 30 seconds. After 30 seconds, do a small break and then repeat this 2 more times.


  1. Lie down on your back, lift your legs and bend the knees. Then, push the knees towards your chest as close as you can. Remember that you should feel comfortable.  Note that you shouldn’t lift the buttocks. After that, cross your legs, and with your hand pull the healthy leg. Stay in this position for 30 seconds. You can repeat this exercise 2 times.


These exercises can help improve the circulation of blood, get rid of the stagnation in your muscles and also help you recover.

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