The sciatic nerve is the longest and
the widest one in the human body. It stretches from the spine in the lower
back, through the buttock, and finishes down in the back side of the leg.
Sciatica pain is one of the worst one
can experience, as it is imply unbearable and agonizing. Namely, you cannot sit
down, and you cannot stand as well.
The most common symptoms of sciatic
pain include pain on a side of the lower back, which stretches to the leg, and
at times, even to the feet.
At times the pain may be felt in a
single leg area, while the other body parts remain numb. Sometimes, the
affected leg may be felt weak and cold.
Therefore, sciatica pain may also be
manifested by symptoms such as numb thighs, weakness in the lower back or leg,
tingling or burning sensation in the feet, legs, or rear, as well as loss of
control of bowel and bladder or bowel.
However, the sciatic nerve may be
irritated by other conditions, including some type of back injury, damaged or
ruptured disc, spinal disorder like spondylitis, or spinal stenosis
degenerative disc diseases.
Yet, one thing is for sure, you
should not ignore these symptoms, as if left untreated, the situation will just
get worse.
Often, the pain occurs slowly, but
can be worsen during the night, or while walking or standing loner, while
bending forward or backward, while sitting, coughing, sneezing or laughing.
Even though the common conventional
therapies include special medications, almost all experts advise regular
exercising, as well as stretching, as a way to relieve the symptoms.
Hence, yoga is the perfect discipline
for this king of issues. A study published in 2009 by The Alternative Therapies
in Health and Medicine compared two groups of participants.
Researchers found that patients with
moderate to serious back pain who alternated between regular care (
pain-soothing medications) and yoga sessions, reduced the frequency and
intensity of pain significantly more that patients who relied on regular care
only. However, note that you should always consult your doctor before you
start practicing yoga to address this issue.
The following yoga exercises are the most efficient in reducing
sciatic pain:
Dandasana – Staff Pose
This is the basic exercise, which
should be done at the start. Sciatica pain may often result from poor blood
circulation, as the pressure accumulates. Therefore, if you succeed to improve
the blood circulation, you will effectively soothe sciatic pain.
This exercise will stimulate blood
circulation in the affected areas, release the sciatic nerve, flex your lower
back, and stretch your legs.
1.
Sit on the mat, outstretch your legs in front of you, and
touch the floor with the palms on both sides.
2.
While stretching it, flex the feet forward.
3.
Pull the back up, and lengthen, stretch your spine.
4.
Hold this pose for 15-30 seconds while breathing deeply.
5.
In the end, relax. Repeat the exercise 5-10 times.
Supported Bridge Pose (Setu Bandhasana)
This exercise is remarkable in the
case of sciatic pain, and it will also target the major buttock.
1.
While lying down, bent the knees and hold the feet on the
ground.
2.
While keeping the arms at the sides, with the palms
downwards, draw in the heels close to the buttocks.
3.
Apply pressure on the ground with the feet. Use the palms
to support your body, deeply inhale and raise the hips off the ground. Push the
tailbone up toward the pubic bone. Keep the knees away from each other, stretch
the lower back, and keep the head, neck and shoulders on the ground.
4.
Hold this pose for 10 to 15 seconds, breathe out and come
back down.
5.
This exercise should be done 5 to 10 times.
Locust Pose (Shalabhasana)
The Locust pose will stimulate the
circulation of blood to the lower hips, and will strengthen the lower back.
1.
Lie on the mat with the face down, put the arms behind
your body and hold the palms outwards. Hold the toes touching each other,
pointing downward, but the heels should remain be apart.
2.
Touch the ground with the chin, lengthen the neck and push
down the pubic bone.
3.
Deeply inhale and raise the chest, arms and legs. Keep the
neck straight, put your shoulders close together and raise the knees off the
ground. Now, breathe out and hold thus for 5 to 8 seconds. The back should be
gently stretched.
4.
Now, again breathe in and spread the legs apart. Breathe
out and bring the legs in again. Repeat this exercise five times.
5.
If you want to modify the traditional Locust pose in order
to obtain better results, you should bring the body back down to the floor,
keep the hands folded under the forehead and with the face down, rest for about
a minute. Repeat this 5- 10 times.
Spinal Twisting Pose (Ardha Matsyendrasana)
This pose also improves the
circulation and reduces the tension and pain in the back.
1.
While sitting on the mat, place both hands by the sides,
and stretch your legs.
2.
Now bend the knee of the right leg, place it outside of
the left thigh and keep the right toe with the left hand.
3.
With the right hand behind the back, push the upper body
toward right, while deeply inhaling.
4.
Hold for 30 to 60 seconds, repeat the exercise with the
other leg.
Pigeon Pose (Kapotasana)
Often, something may pressure or
irritate the sciatic nerve, or push it against the tendons beneath it, and it
may cause sciatic pain.
1.
Raise your body in order to support on the knees and
palms.
2.
Push the right knee forward so it is placed behind the
right wrist, and the right foot should be in front of the left wrist. Keep the
chin at a 45-degree angle at this point.
3.
Stretch the body forward while sliding the left leg
backwards.
4.
Stand thus for 5 seconds, breathe in, and stretch the
hands forward, in order to bring the forehead to the ground in a position for
sleeping.
5.
Deeply inhale and hold in this position for 15 to 30
seconds. Push the left thigh toward the floor and push the belly slightly in
order to maintain balance.
6.
Raise the head up, pull the hands back, tuck the left toes
in and pull the right leg back.
7.
Repeat the same with the left leg.
8.
Repeat 5 to 10 times, with both legs
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