Guaranteed Relief of Sciatica Pain Just After 15 min of These Yoga Exercises
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 ones can experience, as it is implied 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. 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, but Yoga is one of those specialized effective techniques.
Guaranteed Relief of Sciatica Pain – Couple Yoga Stretches:
In 2009 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, but it is very important to mention that you always must consult your physician before doing the exercises.
Dandasana – Staff Pose
This sitting position for yoga is the basic, it will stretch your legs, flex lower back, promote blood circulation in the painful areas and release from sciatic nerve making it room to breathe.
- Take your mat and sit on it with the legs outstretched in front of you and your hands at your sides with your palms touching the floor.
- Flex your feet forward while you stretching it.
- Pull your back up, and stretch your spine, lengthening it.
- Maintain the position for 15-30 seconds and take deep breaths.
- Relax and repeat for 5 to 10 times.
Shalabhasana – Locust Pose
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 a pressure that builds up for number reasons can appear sciatica pain.
Improved circulation will promote healing and provides relieving of the pain.
- 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.
- With your chin touch the ground, your neck is elongated and your pubic bone is pushed down.
- 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.
- 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.
- Gently bring your body back down to the floor, fold your hands under your forehead and rest, and face down, for 1 minute.
- Repeat the exercise 5 to 10 times.
Setu Bandhasana – Supported Bridge Pose
This exercise is perfect for the major buttock and excellent choice for sciatic pain.
- Lie down on your back, bending your knees and plant your feet firmly on the ground.
- Draw in your heels close to your buttocks and place your arms, palms down, at your sides.
- Exert pressure on the floor with your feet and palms for support, take a deep breath and gently lift your hips off the ground. Consciously push your tailbone up toward your pubic bone. Your shoulders, neck, and head should stay on the floor, your lower back should be elongated, and your knees should be away from each other.
- Maintain this position for 10 to 15 seconds, exhale and come back down.
- Repeat this exercise 5 to 10 times.
Kapotasana – Pigeon Pose
The sciatic pain can be also caused by irritation and pressure on the sciatic nerve and push it against the tendons located beneath it.
- Lift yourself up so you are standing on your palms and knees.
- Starting with your right leg, bring your right knee forward so it is placed on your right wrist, and your right foot is in front of your left wrist. Your chin should be at a 45-degree angle at this point.
- Slide your left leg back, and stretch your torso forward.
- Maintain this position for 5 seconds, inhale, and stretch your hands out in front of you, bringing your forehead to the ground in a sleeping position.
- Take deep breaths and maintain this position for 15 to 30 seconds. Make sure you are consciously pushing your left thigh toward the ground and pushing your stomach slightly in for balance.
- Lift your head up, pull your hands back, tuck your left toes in and pull your right leg back.
- Repeat these steps with your left leg.
- Repeat this exercise 5 to 10 times, alternating between your right and left legs.
Supta Padangusthasana – Reclining Big Toe Pose
This exercise is another great choice to relieve sciatic pain and promote better blood circulation in the area below the torso.
- Lie flat on your back, bend your right knee and bring it in toward your chest.
- Grab an elastic strap, secure it around the ball of your foot and lift your right leg toward the ceiling.
- While keeping your foot open and flexed stretch your leg and your buttocks pressed to the ground.
- Breathe deeply and maintain this position for 10 seconds.
- Lower your right knee back toward your chest before placing your right leg back on the ground.
- Repeat the exercise with the left leg. Alternate between the legs 5 to 10 times.
Ardha Matsyendrasana – Spinal Twisting Pose
This exercise serves to release tension and pain in the back and to promote circulation.
- Sit on the mat, stretch your legs and put the arms by your sides.
- Bend your right knee, position your right foot outside of your left thigh and hold your right toe with your left hand.
- Place your right hand behind your back, and put your upper body to the right, take deep breaths.
- Maintain this position for 30 to 60 seconds, reverse the legs and repeat the exercise.
The ancient practice emphasizing stretching, strength, and flexibility can be the perfect remedy for relieving back pain. Its healing qualities are known for alleviating soreness and chronic backaches by lengthening the spine and strengthening the back muscles. Yoga moves can be performed almost everywhere with just your mat.
If you want to take control of managing your pain without traditional medicines, we suggesting these yoga poses.
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