A simple technique that will help you say goodbye to lower back pain and sciatica

Stretching is essential for releasing accumulated tension in the back and leg muscles. Here are some effective stretches:

Piriformis Stretch: Lie on your back, cross one leg over the other at an angle.

90 degrees. Gently pull your knee toward your chest, keeping your other leg straight. This will help relieve pressure on the sciatic nerve.

Lower Back Stretch: Kneel on all fours, arch your back upward (cat pose), and then lower your belly toward the floor (cow pose).
Alternate between these two poses to relax your spine and reduce pain.
Hamstring Stretch: Sit on the floor with one leg straight and the other bent. Bend forward at the waist, trying to reach your toes.
Strengthening Exercises:
In addition to stretching, it's important to strengthen the muscles that support your spine. Here are some simple strengthening exercises:

Bridge: Lie on your back, bend your knees, and place your feet flat on the floor.

Lift your hips up, squeezing your glutes and lower back. Hold for a few seconds and slowly lower.
Plank: Position your body in a straight plank, resting on your forearms and toes. Hold for 20–30 seconds, keeping your body in a straight line from head to toes.