Lower back pain can be caused by many factors. Sometimes it is a symptom of a serious body dysfunction or sometimes it can be caused by making an abrupt movement, lifting up something heavy, overstraining your muscles or sitting in an uncomfortable position for a long time. If you feel unbearable pain that runs down your leg and into your foot, it’s always worth a try to do some exercises instead of taking medicine.

Things to take into account:

  • The aim of this workout is to release muscle spasms in the piriformis that are irritating your sciatic nerve.
  • Do these exercises slowly and don’t force yourself. If you feel severe pain when doing the workout, it’s better to stop and visit a doctor.
  • Hold each position for 30 seconds.


The initial position: sitting in a chair with your back straight and your bent knees perpendicular to the floor.

  1. Put the affected leg on the other leg — the affected one should be parallel to the floor.
  2. Put both your hands on the calf of the affected leg.
  3. Slowly start bending forward using your upper leg as support and get as low as you can.
  4. Drop your hands downward and hold this position for 30 seconds.
  5. Slowly return to the initial position.
  6. Repeat the exercise one more time with the other leg.>>>>READ MORE