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.
Some people report a searing pain in one area of the leg or rear while feeling numb in the other regions. Often, the aching leg may feel cold and weak.
Weakness in the lower back or leg, numb thighs, burning or tingling sensation in the legs, rear and feet, but as well losing the control of bladder or bowel are also part of the symptoms connected with sciatica pain.
But also there are conditions that affect the sciatic nerve and causing pain like: spinal disorder for example spondylitis, damaged or ruptured disc, spinal stenosis degenerative disc diseases and any other lower back injury.
Someone suffers more someone less, but if you leave it untreated the symptoms can get worse with time.
How does the pain stars?
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)
With this exercise you would be able to strengthen your lower back and to improve the blood circulation to your lower hips.
Blood circulation can be one of the causing reasons for sciatica pain. Due to poor circulations is pressure that builds up for number reasons can appear sciatica pain.
Improved circulation will promote healing and provides relieving of the pain.
1. Lie face down and place your arms at your sides with your palms outwards. Your toes should point downward, touching each other, while the heels should be apart.
2. With your chin touch the ground, your neck is elongated and your pubic bone is pushed down.
3. Take a deep breath and raise your legs, arms and chest simultaneously. Lift the knees off the ground; put the shoulders close together and straight up your neck. Once you’ve lifted yourself up, exhale and stay in that position for 5 to 8 seconds. Stretch your back gently.
4. While in this position, inhale and spread your legs apart, then exhale and bring them back in. Repeat this exercise 5 times. This is an addition to the traditional locust pose, which is especially effective in reducing sciatic pain.
5. Gently bring your body back down to the floor, fold your hands under your forehead and rest, and face down, for 1 minute.
6. Repeat the exercise 5 to 10 times.
Reclining Big Toe Pose (Supta Padangusthasana)
This exercise is another great choice to relieve sciatic pain and promote better blood circulation in the area below the torso.
1. Lie flat on your back, bend your right knee and bring it in toward your chest.
2. Grab an elastic strap, secure it around the ball of your foot and lift your right leg toward the ceiling.
3. While keeping your foot open and flexed stretch your leg and your buttocks pressed to the ground.
4. Breathe deeply and maintain this position for 10 seconds.
5. Lower your right knee back toward your chest before placing your right leg back on the ground.
6. Repeat the exercise with the left leg. Alternate between the legs 5 to 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.