The pain spreads to the legs when the disc between the vertebrae in the spine pushes and presses on the nerve. While rest is essential when there is severe pain, gentle stretching exercises can help reduce pressure on the nerves. Properly protecting the spine and not bending over to lift heavy objects can help prevent such problems. If you have chronic pain, it is advisable to seek the help of a physiotherapist.
Pain that comes from the spine to the legs is commonly called ‘Sciatica’. The most effective way to help you get quick relief from this is ‘Back Extension’ exercises.
How to do it?
Lie face down on the floor.
Place your palms on the floor and slowly raise your upper body (up to the chest) upwards. Do this without putting excessive pressure on your back.
Stay in this position for 5-10 seconds and then slowly come down.
Repeat this 10 times.
Benefits: This exercise helps reduce the pressure between the discs and relieves the nerves. This will gradually reduce the pain and numbness in the legs.
