Sciatic nerve is the widest and longest nerve in our bodies which starts from the spine in the lower back, goes through the buttocks, ending in the back of each leg.
This nerve can sometimes cause uncomfortable pain which can be tough, making standing and even sitting down an agonizing experience.
The lower back, the rear of the legs, and the feet can hurt. The aching leg may often feel cold and weak.
Other symptoms are: weakness in the lower back or leg, tingling or burning sensation in the legs, rear, and feet, and losing control of bladder and bowel.
The pain can be caused by spinal disorder (spondylitis), spinal stenosis degenerative disc disease, damaged or ruptured disc, and other injuries in the lower back. The pain can differ, but if you leave it untreated it may get worse by the time.
How does the pain stars?
Usually it goes slowly, but can worsen during the night, or when laughing, sneezing or coughing, when sitting, standing or walking for long durations, and forget bending backward and forward.
For relieving sciatica pain there are lots of medications and therapies but, even doctors recommend doing some exercises like stretching.
Yoga is one of those specialized effective technique.
2009 – The Alternative Therapies in Health and Medicine published a study in which- People with moderate to serious back pain who alternated between yoga sessions and regular care (including pain-alleviating medication) reported a significantly greater reduction in the intensity and frequency of pain after yoga than after regular care.
Very important to mention: Always consult your physician before doing the exercises.
Couple Yoga stretches for relieving sciatic pain:
1. 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.
2. 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.
3. 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.
4. The Pigeon Posture (Kapotasana)
When there is pressure and irritation to the sciatic nerve, sciatica pain can occur.
1. Try to support yourself with your palms and knees.
2. Then with your right leg, try moving your right knee forward to ensure that it is positioned behind your right wrist, and also make sure that your right foot is positioned in front of your left wrist.
3. Ensure that your chin is at a 45-degree angle.
4. Move your left leg backwards, then try to stretch your torso to the front.
5. Keep this posture for about 5 seconds, then inhale and stretch your hands to your front while ensuring that your forehead touches the floor.
6. Ensure you take deep breaths and keep this posture for about 15 to 30 seconds.
7. Try and push your left thigh to the floor and then push in your stomach.
8. Your head should be lifted up, then you should put your hands behind you while your left toes is tucked in and you pull your right leg backwards.
9. Try to switch legs and repeat the exercise with your left leg.
10. Do this exercise for about 5 to 10 times, changing legs as you do.
5. 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.