Exercises to Relieve Sciatica and Low Back Pain

Vitamin D and K2

The softening of the bones can cause lower back pain, so you need to optimize your vitamin D and K2 levels to prevent it.


Exercise and physical activity will help strengthen the muscles of your spine. Make your exercise time count by including high-intensity sessions, and practice it once or twice a week.
Yoga has also been proven beneficial if you suffer with back pain, is particularly useful for promoting flexibility and core muscles.

Avoid smoking

Smoking reduces blood flow to your lower spine and promotes degeneration of your spinal disks.

Sufficient sleep

It has been scientifically shown that insufficient sleep leads to increased back and neck problems. It is highly recommended to sleep on a firm bed, and the sleep position is also very important. Sleep on your side to reduce curving of your spine, and stretch before getting out of bed.


Grounding yourself to the earth, also known as Earthing, decreases inflammation in your body, which can help relieve back pain and other types of pain. Your immune system functions optimally when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot/bare skin contact with the earth.

Studies show that the earth’s electrons are the ultimate antioxidants, acting as powerful anti-inflammatories. Walking barefoot is an excellent way to strengthen your feet and arches. Whenever possible, take a moment to venture outside and plant your bare feet on the wet grass or sand.

Psychological factors

The pain can have psychological or emotional basis, but there’s quite a bit of evidence that backs this up. Dr. John Sarno, 16 for example, used mind-body techniques to treat patients with severe low back pain. His specialty were patients who have already had surgery for low back pain and did not get any relief. This is one tough group of patients, yet he had a greater than 80 percent success rate using techniques like the Emotional Freedom Technique.

Stay hydrated

Since our body is composed mostly of water, keeping yourself hydrated will also keep you fluid and reduce stiffness. You need to consume plenty of water to enhance the height of your intervertebral disks.

K-Laser treatment

The infrared wavelengths used in the K-Laser allow for targeting specific areas of your body. The K-Laser is unique in that it is the only Class 4 therapy laser that utilizes the appropriate infrared wavelengths that allow for deep penetration into the body to reach areas such as your spine and hip.

This therapy treatment can aid to reduce pain and inflammation, and enhance tissue healing — both in hard and soft tissues, including muscles, ligaments, or even bones. These benefits are the result of enhanced microcirculation, as the treatment stimulates red blood cell flow in the treatment area. Venous and lymphatic return is also enhanced, as is oxygenation of those tissues.

Sciatica- causes and treatment

Another similar common and painful issue is the pain in the sciatic nerve. When it is cramped in the lower back, it leads to sciatica. The pain starts in your lower back and then spreads down to the thigh.

Stretching exercises can successfully address this issue, since stretching the muscle can lessen the pain. This nerve goes deep in your glutes muscles. When this muscle tightens too much, it infringes the sciatic nerve causing, pain, numbness and tingling in the leg.

In order to feel relieve, you need to do the following 4 beneficial exercises: pigeon pose, Piriformis stretch, seated hip stretch and self-trigger point therapy using tennis ball or foam roller.

Furthermore, a related article in Prevention Magazine 9 lists a number of other treatment alternatives for sciatica, such as:

Avoiding Sitting

The best prevention is to maintain proper posture while sitting, or avoid sitting whenever possible. Standing may initially cause pain, but afterwards, you will notice considerable improvement and your back pain will disappear. Therefore, you should limit your sitting time to less than an hour in a day and you will soon be free of low back pain.

It is also advisable that those ones who have a desk job, it is highly recommended that they buy a stand-up desk or cushioned grounding pads.


 “A study in the journal Pain reported that people with chronic back pain who practiced Iyengar yoga for 16 weeks saw pain reduced by 64 percent and disability by 77 percent. Although yoga’s effects on sciatica are less clear, gentle forms may be beneficial.”


Older women with back pain can reduce their pain, improve balance, and reduce risk of falling by adding Pilates to their physiotherapy routine, as shown in a recent study in Spain. All of the 100 women in the study received 40 minutes of nerve stimulation and 20 minutes of massage and stretching twice a week. Half of them also did one hour of Pilates twice a week. At the end of the six-week long study, the greater improvements were discovered in those taking Pilates.


The Journal of Traditional Chinese Medicine published the findings of a research, stating that 17 out of 30 patients with sciatica experienced complete relief with acupuncture. Improvements are inevitable, but one may need a dozen treatment sessions to treat the issue.

Trigger point massage

You can help release the pressure and impingement on the sciatic nerve by trigger point therapy, where the therapist applies firm pressure to points on your piriformis, lower back muscles, and glutes.

Chiropractic care

A study conducted in 2010 found that 60 percent of people with sciatica who received chiropractic care three times a week, in a period of four weeks, experienced the same degree of relief as those who ended up getting surgery.

Topical preparations

One can also benefit from anti-inflammatory oils and liniments, such as St. John’s wort oil and cayenne pepper cream. These preparations are applied to the painful area two to three times a day.

Sources and References:
fitness.mercola.com -- Original Article Source
Other included references linked in Dr Mercola’s article: