How Can Yoga Poses Relieve Sciatica Pain

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How Can Yoga Poses Relieve Sciatica Pain

November 17, 2020


In the lower back, the sciatic nerve begins and passes deep across the buttocks and thighs and down the side of the legs. Compression, pain, or damage to the sciatic nerve or lower vertebrae triggers sciatica. Tight, overused, or damaged muscles may also cause sciatica.

Sciatica pain is a feeling that shoots or radiates down your leg that is sharp, throbbing, or burning. Numbness, tingling, and inflammation can also be felt. Sciatica is usually deemed on just one side of the body, and you may contact a back doctor when the pain affects your daily activities.

Sciatica is often a mild nuisance that causes slight discomfort. However, severe pain may be induced.

Yoga poses such as Cobra Pose and Locust Pose were found to help improve sciatica symptoms in a small study. Yoga helps to:

  • Reduce frequent lower back discomfort

  • Enhance activity limits

  • Reduce the use of drugs for pain

Downward-Facing Dog

This forward bend helps to balance the body, relieving discomfort and tightness. In the whole body, Downward-Facing Dog encourages resilience while helping to correct imbalances.

  • Start on your knees and hands. As you raise your hips toward the ceiling, press your palms.

  • To put your ears in line with your upper arms or chin to your chest, tip your head down.

  • To tip your pelvis slightly forward, bend your knees.

  • Shift your body intuitively through any variations that sound fitting.

  • For up to 1 minute, keep this pose.

Setu Bandha Sarvangasana (Bridge Pose)

The spine is extended by Bridge Pose, relieving pain and stress. It improves circulation with its gently relaxing effect on the body. Plus, the thighs, cores, and glutes get help to function well.

  • Lay on your back and bend your knees and heels toward your hips.

  • With your palms facing down, bring your arms alongside your body.

  • Lift your spine from the floor slowly, lifting your hips as high as possible.

  • To maintain alignment, put a block between your knees or thighs.

  • Back down, steadily lower.

  • Repeat ten times with this action.

  • In the starting spot, relax your body.

  • For up to 1 minute, keep the pose in the top spot.

Beautiful woman in black sportswear practicing yoga, standing in asana paired with Cat Pose on the exhale, Cow pose, Bitilasana exercise, attractive girl working out at home or in yoga studio

Cat-cow Pose

The cat-cow pose (also called the cat-dog pose) strengthens the lower back’s forward and backward bending, enhancing your spinal cord’s flexibility, posture, and balance.

  • Get down on all fours on the floor with your knees and hands. The back and neck should be in a straight, neutral position.

  • Inhale your lower abdomen and slowly tighten it, rounding your back towards the ceiling.

  • Keep for 5 seconds in this position.

  • Exhale and release, returning to the state of neutral.

  • Inhale and slightly arch your lower back, pointing your tailbone out,

  • Keep for 5 seconds in this position.

  • Exhale and release, returning to the position of neutrality.

  • Repeat 5 to 10 times or as you are relaxed with this method.

Pose of Knees-to-chest

The posture of the knees-to-chest helps stretch out the lower back muscles and piriformis, a pear-shaped muscle situated deep in the buttock.

  • Lie flat on your back with your legs straight, the back of your knees touching the ground, and inhale to get started.

  • Bend your knees while exhaling and raise your thighs to your chest gently.

  • Hug your knees around your arms. Your back should be against the ground, flat.

  • Keep this pose for 30 seconds to one minute, taking long, deep breaths.

  • Release the legs gently back to their original location on the ground while exhaling.

See us at Oklahoma Pain Doc for sciatica nerve pain or other similar problems. For a better lifestyle and to remove the physical effects of a sedentary lifestyle, reach us in OKC.

**Disclaimer: This content should not be considered medical advice and does not imply a doctor-patient relationship.

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