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8 Yoga Poses to Relieve Sciatica

Bend and Stretch the Back Pain Away

Finding relief for sciatica pain can be a real backache.

If you are reading this post then I am going to assume you know what sciatica is but because there is always someone new I’ll offer you a refresh.

What Is Sciatica?

Sciatica is a nerve that branches out from the spine down to your buttocks and traveling down the back of each leg. It’s the longest nerve in your body so when you say somebody is getting on your nerves it is probably this one.

When this nerve is pressed you will feel a shooting pain that passes through the area. This can make both sitting and standing difficult tasks.

Sciatica can also occur from spinal disorders like spondylitis, spinal stenosis, a damaged or ruptured disc, or a degenerative disc disease. All of these put pressure on the Sciatic nerve bring on the pain that you don’t want to fell.

What Are the Symptoms of Sciatica?

There are a number of different symptoms to sciatica but here are the common ones that you might experience:

  • Feel pain on just one side of the lower back that eventually extends to the buttocks, hips, legs, and feet.
  • Weakness in the back and the lower leg
  • Tingling sensations in the back and legs
  • Loss of bladder control

All of these symptoms can lead to a loss of sleep which is never good if you’re trying to lose weight. Some people even have a hard time laughing, coughing, or sneezing.

I don’t know about you but if I can’t laugh anymore then I don’t want to live.

8 Basics Yoga Poses That Treat Sciatica

Studies have shown that a combination of yoga and pain-reducing medication will reduce the intensity and frequency of sciatica drastically.

1. Dandasana (Staff Pose)

This is a basic, seated pose. It helps to flex the lower back and gives the legs a good stretch. This in turn, promotes healthy blood circulation, especially in the painful areas, and helps to release the pressure that can build up in the sciatic area.

2. Rajakapotasana (Pigeon Pose)

Sciatic pain usually occurs when a muscle in the buttocks puts pressure on the sciatic nerve while pushing it against the tendons. This is why you feel a shooting pain down your leg.

The Pigeon Pose does an excellent job to relieve the pain because it stretches the muscle that puts pressure on the nerve, releasing the built-up tension.

3. Ardha Matsyendrasana (Half-Seated Twist)

The more blood you can get circulating to an area of the body, the less pain you will feel in that area.

Half-Seated Twists are a great way to flex the hips and lower back allowing for greater blood circulation.

4. Salabhasana (Locust Pose)

The Locust Pose is all about strengthening the lower back and promoting healthy circulation in the lower hip area. Remember, the more circulation you have, the less pressure that builds up equating to less pain.

5. Setu Bandhasana (Backbending Pose)

This is arguably the best post for sciatica nerve pain because it stretches the lower back and the major muscles in the buttock.

It also helps to improve flexibility and induces movement in sciatica-affected areas that are usually inactive and constricted.

6. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

This is a great hamstring stretch. Why do you want to stretch your hamstrings? Because your hamstrings help to open up your buttocks and thus helps to reduce pain.

It’s also a great pose to help promote circulation below the torso.

7. Salamba Sarvangasana (Supported Shoulderstand)

This pose is all about circulating blood throughout the body.

8. Bhujangasana (Cobra Pose)

Although this is a basic pose it is one of the most powerful ones for sciatica. It gives your lower back and spine a good stretch and helps to relieve the pain caused by a slipped disc.

Make Yoga Your Routine

While these poses can provide some instant relief to sciatica, if you want to ensure that the pain lessens over a long period of time then you need to include yoga in your daily/weekly routine.

Besides the benefits listed in this article, yoga is also great for relaxing the mind, improving digestion, getting better sleep, and getting more flexible.

If you are interested in getting started with yoga then check out 11 yoga poses for beginners.

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