Easy Yoga Poses That Relieve Sciatica Pain Quickly

Pain is a relatively common problem and lower back pain is perhaps one that is experienced more than any other. One type of pain that is experienced is sciatica, which is actually a symptom that occurs when the sciatic nerve is being pinched. They can be a very uncomfortable problem to say the least and it certainly can affect your quality of life.

The sciatic nerve is the largest nerve in the human body and it begins at the base of the spine and runs down through the back of the legs and even down to the foot. This nerve, like other nerves, has the control of that area of the body and when it is being pinched or aggravated, it can lead to pain in the direct area. It can also lead to other symptoms, including numbness and tingling in the legs, and in extreme cases, a loss of bladder or bowel control.

About four out of every 10 individuals experiences some degree of sciatic pain in their life. It may not be a chronic problem for some people but if it is chronic, it can certainly be life altering. You might also be surprised to learn that not all people with sciatica problems have pain. Sometimes it is only a weakness or tingling in the knees.

Symptoms of Sciatic Trouble

Pain anywhere along the sciatic nerve in the lower back, buttock, back of the thigh, and/or calf.

Fatigue, numbness, or loss of feeling in your legs and/or feet.

An electric, tingling, burning, pinching, or pins-and-needles feeling

Weakness that can cause your knees to buckle when you stand up from sitting.

Foot drop: a condition in which you are not able to flex your ankles enough to walk on your heels.

Reduced reflexes in your Achilles tendon and knee.

What causes sciatic pain?

One common problem that could lead to sciatic pain is a herniation of the lumbar spine. This is a serious problem and a doctor should be consulted immediately about the issue. 70% of sciatica cases, however, are caused by piriformis. This is a muscle with a few small hip rotators that are used to turn the thighs out.

8 yoga positions for sciatica

If you want to reduce sciatica pain, particularly if it is caused by piriformis, there are some back stretches that can help. These stretches originate with yoga and they can help to stop or prevent sciatica.

It is important to consult a physician before you start a new exercise program. This information isn’t designed to diagnose a medical condition. It is important to talk to a health professional about your issues.

1. Standing Back Twist

This is a good pose for beginners. Put a foot up on a chair and put your opposite hand on the raised knee. Place the other hand on your hip. Rotate your body while keeping your hips facing forward. Hold for 30 seconds and then switch.

2. Knee Raise

While lying on your back, pull one knee to your chest. Keep the other leg straight. Push down on the raised knee with your hands and pull it toward your head. Keep your shoulders on the floor.

3. Two Knee Twist

Lie on your back and put your arms straight out to the side. While keeping your shoulders on the floor, turn the knees out to the side. Hold this position for 60 seconds and then switch sides.

4. Single Knee Twist

Lie on your back and bend one knee over your body at a 90 degree angle. Turn to face the arm on the floor but keep your shoulders on the floor.

5. Twisted Lunge

Place one leg forward in a lunge position, keeping your feet one leg’s length apart. Turn your back to place your opposite elbow on your bent knee. Bring the palms together and hold for 30 seconds.

6. Seated Twist

Sit with your legs straight in front of you. Bend one leg and place it on the outside of the other knee. You can bend the other leg slightly. Put one hand behind you flat on the floor. Place the opposing elbow on the upper knee and turn to face behind you.

7. Cat Pose

Start on your hands and knees. Bend your back down and arch your chest up. Hold for 10 seconds. Return to a flat back and then arch it upward. Hold for 10 seconds. Make sure you breathe.

8. Child’s Pose

Get on your hands and knees and rock your seat back on your heals. Leave your hands on the floor in front of you. Hold for as long as you like.

H/T: Hearty Soul

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