Lift your left leg and place your right ankle on top of the left knee. Hold the position for a moment. This helps stretch the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. Do the same exercise with the other leg.

back pain, sciatica, Stretch exercises

4 Lower Back Stretches for Sciatica Relief

  • 1. Camel Pose (Ustrasana)

(a) Kneel with your body upright and hips stacked over the knees. Take padding (a blanket or fold your mat so it is double thickness) under your knees if they are sensitive.

(d) Draw your hands up the side of your body until your thumbs reach your armpits. Hook your thumbs into your pits for support as you start to open your chest toward the ceiling.

(c) Maintain the position of your chest as you reach your hands back one at a time to grasp your heels. If you need a little more height, tuck your toes under. Otherwise, the tops of the feet can be flat on the floor.

(d) Bring your hips forward so that they stay over your knees.

(e) If it feels good, let your head come back, opening your throat. If that doesn’t work for your neck, you can keep the chin tucked instead.

(f) Release by bringing your chin toward your chest and hands to your hips. Firm your abs and support your lower back with your hands as you slowly bring your body to an upright kneeling position.

  • 2.Wide-legged Seated Forward Fold Pose

(a) Begin seated in Dandasana (Staff Pose), with the spine tall and the legs extended straight out in front of you.

(b) Take your legs as wide apart as you comfortably can, keeping the feet flexed and active so that the inner legs don’t collapse inwards. Your kneecaps should point straight up toward the ceiling and your heels should be rooting firmly into the ground. If your inner legs begin to collapse, it’s a sign that you’ve taken the legs too far apart.

(c) Place your fingertips on the ground in front of you, just between your legs. Maintain the length along the spine, keep your shoulders relaxed and your chest lifted. Inhale here.

(d) As you exhale, slowly begin to walk your fingertips forward until you find an edge that feels appropriate for your body. Avoid moving so deeply that your spine begins to round and your shoulders collapse; keep the emphasis on lengthening evenly through the front and back body.

(e) If it feels comfortable, you can come down onto your palms, forearms, or take your torso down onto the ground between your legs. Otherwise, simply remain on your fingertips. Take 10 to 15 breaths here.

(f) To come out of the pose, use an inhale to come upright, with your core engaged to protect your spine. If you like, you can bend your knees and bring the soles of your feet together as a counterpose for your legs, or bend both knees into your chest and hug yourself.

  • 3.Frog Pose (Mandukasana)

Before you get into position, consider placing a yoga mat or blanket underneath you to help soften the pressure of your knees on the floor.

(a) Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips. Stay here and breathe for three to five breaths.  

(b) Inhale and slowly move your right and left knee out towards the side as you exhale, stopping to hold and continue breathing whenever you feel the stretch. Depending on your flexibility, this step might bring a powerful stretching sensation to your inner thighs and groin area. Avoid pain and do not force your body into a deeper stretch than it’s ready for. 

(c) Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor. 

(d) Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 

(e) Stay here and breathe deeply for a count of 5 to 10 breaths or 30 to 60 seconds. Your breath, as in all yoga poses, is an excellent guide. If you’re pushing yourself too far in the stretch, your breathing will become shorter and more forced. If you can take long, slow, deep breaths, it’s an indication that the stretch is appropriate for your body.

(f) To release frog pose, slowly slide your knees closer together and return to the tabletop position. Alternatively, some people prefer exiting the pose by sliding their feet together on the mat and pressing their hips back into a wide-kneed variation of child’s pose.

  • 4.Side Lunge (Skandasana)

(a) Begin in Wide-Legged Forward Bend (Prasarita Padottanasana).

(b) Bend your left knee into a half-squat. Keep your right leg straight and flex your foot so that your toes leave the floor so you are resting on the right heel.

(c) There are a lot of options for arm variations. Keep your hands on the floor if you need them for balance. Otherwise, try bending your elbows and bring your hands into anjali mudra ​(palms together) with the left elbow inside the left knee in a kind of half Garland Pose (Malasana).

(d) Drop your hands to the floor for support and shift to the other side.

back pain, L5-S1 herniation, sciatica, slipped disc


A tingling feeling in the back is commonly describes as a pins-and-needles, stinging or “crawling” sensation. Depending on its cause and location, the feeling can be chronic (long term) or short live (acute). Seek immediate medical attention if the tingling is accompanied by (a) sudden weakness in the legs (b) problems in walking and (c) loss of control of bladder or bowel.


Tingling feeling in upper back is commonly caused by nerve compression, nerve damage or nerve irritation. Some causes include:

  • Cervical radiculopathy. This is a pinched nerve that occurs in the spine within the neck. This occurs when one of the shock-absorbing discs that lies between each vertebra (the bones of the spine) collapses, bulges or herniates, pressing against sensitive nerve. This often happens due to aging or improper body mechanics. Most cases heal with rest, over-the-counter pain relievers and physical therapy.
  • Fibromyalgia. This is a disorder of central nervous system that produces widespread muscle pain and fatigue. Pain, ranging from dull and achy to tingling and is often worse in area where there is a lot of movements such as the shoulders and neck. This condition if often treated with pain relievers, anti-inflammatories, muscle relaxers, antidepressants which can help relieve pain and symptoms of depression that occur when living with fibromyalgia.
  •  Brachial plexopathy. The brachial plexus is a group of nerves in the spinal column that send signals to the shoulders, arms and hands. If these nerves are stretched or compressed, a stinging, tingling pain can develop. In most cases the pain is felt in the arm briefly. The stinging can radiate around the neck and shoulders. Treatment involves pain medications, steroids to reduce inflammation and physical therapy.
  • Lhermitte’s sign. This is a shock-like sensation linked to multiple sclerosis (MS). The pain usually lasts only seconds but can reoccur. There is no specific treatment for Lhermitte’s sign although steroids and pain relievers are common treatments.


Tingling feeling in middle back may be caused by shingles. Shingles is an infection caused by the same virus that produces chicken pox (varicella zoster virus). It affects the nerve endings. Once you’ve had chicken pox, the virus can lie dormant in your system for years. If it becomes reactivated, it appears as a blister rash that often wraps around the torso producing a tingling or burning pain. Treatment includes pain relievers, antiviral medications, anticonvulsants, steroids, antidepressants and numbing topical sprays, creams and gels.


Tingling feeling in lower back can be due to one of the following:

  • Spinal stenosis. This is a narrowing of the spinal column. This narrowing can trap or pinch nerve roots. Spinal stenosis becomes more common as people age. This condition can be treated with pain relievers, anti-inflammatories, muscle relaxers, steroids.
  • Herniated disc. This can occur anywhere along the spine. However, the lower back is a common place. Treatment consist of rest, ice, pain relievers, physical therapy.
  • Sciatica. The sciatic nerve runs from the lower back into the buttocks and legs. When the nerve is compressed, which can be causes by spinal stenosis or herniated disc or injury on spine, a tingling pain can be felt in your legs. To relieve pain a doctor may prescribe anti-inflammatories, pain killers, muscle relaxers, antidepressants.


One reason the sciatic nerve cause so much pain is because it is the longest nerve in the body. The nerve starts at the back of the pelvis and runs downward through the hip area and buttocks into each leg. Near the knee, the sciatic nerve divides into two nerves – the tibial nerve and peroneal nerve. The tibial nerve runs behind the knee and the peroneal nerve runs along the side of the calf and ankle. Through the tibial and peroneal nerves , the sciatic nerve stimulates the action of many muscles in the lower legs and enables feeling in the thigh, legs and feet.

In addition to pain, the following symptoms can also be felt, these include pins & needles, burning, numbness or muscle weakness. Such symptoms can be felt in the buttock, thighs, behind the knees, calves, ankle and sometimes the feet.

In rare cases, the cause of the sciatica may result in loss or control of bowel and/or bladder (e.g in cauda equina syndrome). This is one situation that requires urgent medical attention and potentially surgical intervention.


Sciatica on both sides of the leg is rare and may occur due to degenerative changes in the vertebrae and/or the disc at several spinal levels or from serious condition as cauda equina syndrome.

back pain, Coccyx, coccyx or tailbone pain, sciatica, sciatica during pregnancy, seat cushion


  • Get an aisle seat. If you travel by coach or taking a flight, make sure you get an aisle seat. With an aisle seat you don’t have to worry about disturbing anyone.
  • Have plenty of stops if travelling by car. Make sure you stop regularly to walk around and stretch.
  • Stretch regularly. This relives pressure in your sciatic nerve and promote blood flow and reduce the pain.
  • If its a long journey try and shorten it by going to sleep in a hotel and continue the journey the following day.
  • Sciatic pain relief cushion. Invest in a memory foam seat cushion. Simple to use and easy to carry, U-Shaped seat cushion designed to reduce pressure on the sciatic nerve while sitting.
Picture of a U-Shaped memory foam seat cushion. Picture is placed on top of a car seat with a U-shape of the cushion against the back of the car chair
back pain, coccydynia, Coccyx, coccyx or tailbone pain, sciatica, seat cushion


Seating on a chair for long period of time and/or driving long distances without taking a break will increase pressure in your lower back. This increased pressure in your lower back will not only cause pressure damage in your buttock but will also cause pressure in you sciatic nerve. If you have ever spent a long time sitting in a plane, you will remember that no matter how comfortable the seat starts out feeling, after few hours you get uncomfortable and anxious to get up and move around. Sitting on a chair and/or sitting in a car for long time may cause the discomfort as if you are sitting in a plane for long time. As on an aeroplane, this may cause not only stiffness but also pressure damage and either lethargy or restlessness. So, seating on the best seat cushion will not only make you comfortable but will also prevent pressure damage, promote blood flow and reduce pressure in your sciatic nerve and relieve pressure in your lower back and spine.

There are various types of seat cushions on the market today and this variety may cause difficulty in choosing the right seat cushion. So, to help in making the right choice, below are 5 things you need to know before choosing the right seat cushion:

  • Price

There are cheaper seat cushions on the market (which of cause come with inferior quality). There are also those moderate and luxury options that offer superior quality that will suit your specific demands.

  • The inner material

When selecting the seat cushion, you will need to think of the seat cushion that is made of an ultra comfortable memory foam that contours to the curves of your body and yet never loses its own shape even after prolonged use.

  • The outer material

For maximum comfort the material that make the outer cover should be plush & ultra cozy to prevent friction. The seat cushion cover should be hypoallergenic for those with sensitive skin and should be easily removable and machine washable.

  • Portability

The benefit of buying a portable seat cushion is that you can take it out of your car and use it inside your home when sitting in front of your study desk or when sitting on your sofa. Portable seat cushion is also useful for drivers who switch between cars. The seat cushion should be lightweight and compact, this make them convenient for travel and road trips.

back pain, sciatica, slipped disc


Sciatica is a term that describes symptoms of pain, numbness and/or weakness that radiate along the sciatic nerve from the lower back to the buttocks and legs. The medical term for sciatica is lumbar radiculopathy. Sciatica symptoms are typically felt on only one side of the body.


  • degenerative disc disease (breakdown of discs, which act as cushions between the vertebrae)
  • lumbar spinal stenosis (narrowing of the spinal canal in the lower back)
  • spondylolisthesis (a condition in which one vertebra slips forward over another one)
  • pregnancy
  • muscle spasm in the back or buttocks
  • slipped disc
sciatica, slipped disc


Sciatica pain is often experienced as a shooting, searing pain that radiates down the back of the leg. Sometimes, numbness, tingling, or burning is felt along the nerve. Some people describe the nerve pain as electric-like. Conversely, sciatica symptoms may be experienced as more of a constant, dull pain.

Slipped disc pain. Slipped disc is also called prolapsed or herniated disc. This pain may shoot into your arm or leg when you cough, sneeze or move your spine into certain positions. Numbness or tingling sensation may also be experienced. People who have a herniated disk often experience numbness or tingling in the body part served by the affected nerves.



(1) Spondylosisthesis. As a result of an injury or a congenital condition, spondylosisthesis can be the most painful type of sciatica. It occurs when one vertebra pushes forward to the next vertebra, compressing the sciatic nerve and resulting in a remarkable stabbing pain.

(2) Lumbar Spinal Stenosis. This type of sciatica occurs with age, when the spinal canal grows narrow, resulting in a tendency to pinch the spinal nerves and causing pressure on the spinal cord itself.

(3) Piriformis Syndrome. Symptoms of piriformis syndrome are felt in the piriformis muscle found in the buttocks are of the body. Of the different types of sciatica, piriformis syndrome is the hardest one to diagnose primarily because it affected the muscle and therefore does not show up in x-rays.

(4) Herniated and Bulging Disc. A herniated disc and bulging disc are two of the more common types of sciatica, the root of which originates in the disc itself. A herniated disc happens when the nucleus pulposis or the jelly-like center of the disk leaks through a tear in annulus fibrosis. On the other hand, a bulging disc is the result of the nucleus pulposis bulging outward causing tension and pain.

(5) Additional weight during pregnancy, improper weight lifting posture and prolonged sitting can pinch the sciatic nerve or its smaller branched resulting in pain.



Sciatica is when the sciatic nerve which runs from your hips to your feet is irritated. In sciatica, pain is going down the leg from lower back. This pain go down the back, outside or front of the leg. Onset is often sudden following activities like heavy lifting, though gradual onset may also occur. The pain is often described as shooting.

If you have sciatica your bottom, back of your legs, feet and toes may feel painful (pain may be stubbing, burning or shooting), tingling (like pins and needles), numb, weak. These symptoms may be worse when moving, sneezing or coughing.

Sciatica usually gets better in 4-6 weeks but can sometimes last longer. To help relieve sciatica pain and speed up recovery try the following at home (“home treatment”):

  • Start gentle exercise as soon as you can
  •  Do regular stretches
  •  Carry on with your normal activities as much as possible
  • Ask your pharmacist about painkillers that can help

 Do not sit or lie down for long periods – even if moving hurts, moving is not harmful and can help you get better faster

See your doctor if the pain has not improved after trying home treatment for a few weeks and/or pain is getting worse and/or pain is stopping you doing your normal activities. Your doctor may prescribe painkillers that help with nerve pain like sciatica and might also refer you to physiotherapy and psychological support – to help you cope with the pain.

Go to A&E or call an ambulance if you:

  • have sciatica on both sides
  • have weakness or numbness in both legs that is severe or getting worse
  • have numbness around or under your genitals or around your back passage
  • find it hard to start peeing, cannot pee or cannot control when you pee – and this is not normal for you
  • do not notice when you need to poo or cannot control when you poo – and this is not normal for you