Yoga To Cure Sciatic Pain

What’s Inside?

• What is Sciatica; causes, symptoms, and risk factors
• Why taking yoga classes for sciatica
• Best yoga poses to cure Sciatic pain
• Step to Step Guide of two yoga poses

You might have come across students in yoga classes with sciatic pain or other back pain issues. It is a common phenomenon. Severe back pain like this makes anyone restricted from doing complicated asanas and in many instances,  it badly affects their social life too. In yoga, there are asanas that can gradually reduce back pain and sciatic pain.

Practicing right asana in sequence regularly provides the right support to take care of back pain and prevent further serious complications. This article essays about sciatica and its symptoms, the yoga cure of sciatica pain and the best yoga poses, and a step-to-step guide on three yoga pose.

 

 

What is Sciatica; Causes, Symptoms, Risk Factors

The sciatic nerve is the longest and thickest nerve in the body so sciatica is the nerve pain. The sciatic nerve is made up of five nerve roots. Two are from the lower back region which is known as the lumbar spine and three are from the final section of the spine which is named the sacrum.

All the five nerve roots come together and form the right and left sciatic nerve. Each side of the body has a sciatic nerve running through the hips, buttocks, and down a leg, it ends below the knee. The sciatic nerve then branches into other nerves down your leg and into your foot and toes.

Compression, irritability, or damage to the sciatic nerve or lower vertebrae are the main causes of sciatica. Tightness and injuries can also cause this.

Sciatica pain radiates or shoots down your leg in a painful, throbbing, or burning sensation. Normally sciatica can cause numbness, inflammation, and discomfort in your body.

Symptoms of Sciatica pain 

• Moderate to heavy pain in the lower back, buttock and down your leg.
• Burning sensation in legs
• Numbness or weakness in your lower back, buttock, leg or feet.
• Pain that worsens with the change of movement

Sciatica pain is different from person to person based on the cause of the pain and intensity. Treatment options of sciatica include prescribed medicines, physiotherapy that includes massage, and spinal injections. Alternative therapies like Yoga and acupuncture are also in demand.

Some of the common risk factors of Sciatica include age; middle-aged between 0 to 40^th have a high risk of developing.  Heavy physical labour such as jobs requiring lifting heavy loads for long periods and physically inactive people tend to develop sciatica issues.

Why Taking Yoga Classes for Sciatica

Yoga poses stretch the spine, which eases pain brought on by the spinal cord pressing against the sciatic nerve. The lower back, which is the source of the sciatic nerve, can be aligned, straightened, and strengthened through yoga poses. It is especially beneficial for lower back pain and sciatica to stretch the hip flexors, hamstrings, and glutes during yoga poses. Simple stretches also greatly ease the pain.

Best Yoga Poses to Cure Sciatic Pain

There are certain poses which may provide great relief for people experiencing sciatica-related pain. Here are mention many yoga poses to cure sciatic pain, Most people with sciatica do find that stretching helps relieve pain. But it is strongly recommended to consult your doctor before doing any stretching exercises to avoid further injury.

These are the Common Poses that help to relieve pain and prevention.

• Setu Bandhasana (Bridge Pose)
• Sphinx Pose
• Viparita Karani (Legs-up-the-wall Pose)
• Dragon Pose
• Bhujangasana ( Classical Cobra Pose)
• Eka Pada Raja Kapotasana (One-legged Pigeon Pose)
• Matsyasana (Fish Pose)
• Adho Mukha Svanasana (Downward-facing Dog Pose)
• Ardha Setu Bandhasana ( Half Bridge Pose)
• Pawanmuktasana (Wind-relieving Pose)
• Sarvangasana ( Shoulderstand)
• Ardha Matsyendrasana (Sitting Half Spinal Twist)
•  Paschimottanasana  (Seated Forward Bend)
• Gomukhasana (Cow Face Pose)

Step to Step Guide of Two Yoga Poses

Ardha Setu Bandhasana ( Half Bridge Pose)

• Lie down on your back, bend your knees, and bring your feet close to your hips.
• Keep your feet hip-width apart and heels on the floor.
• Place your hands by your sides, palms facing downward.
• Breathe in, push your hands into the floor, and slowly lift your hips up to the ceiling.
• Reach with your hands toward your ankles and bring your chest toward your chin.
• Keep lifting your pelvis upward and back toward your head and breathe evenly. (Hands can be on the ground or supporting the back.)

Ardha Matsyendrasana (Sitting Half Spinal Twist)

• Sit with your legs stretched out in front of you.
• Bend your right leg, bring the heel to your left hip, and make sure both hips are on the floor.
• Cross your left foot over your right knee and place it on the floor.
• Place your left hand behind your spine, palm flat on the floor (if possible).
• Reach up with your right hand, bringing your right elbow to the outside of your left knee.
• If flexibility allows, you can hold onto your left ankle.
• Twist gently toward your left, looking over your shoulder.

Conclusion

It’s been scientifically proven that practicing yoga can be used for treating sciatica and other forms of back pain. Yoga along with a healthy diet and regular practice, good posture can make a huge difference in controlling and managing pain. Attend a yoga class and begin the beautiful journey toward curing sciatica.