Sciatic pain can be bothersome at the least, but for some people it can be debilitating. The sciatic nerve can become irritated in several different ways, resulting with shooting pains and burning sensations in the lower back and radiating down the leg. Along with many other benefits, Yoga can provide sciatic pain relief. Sciatic pain is frequently caused from a tight piroformis muscle. This muscle runs from the spine’s base to the top of the thigh. The piriformis muscle rotates the thigh outward. When the piriformis muscle becomes tight, excess pressure is put on the sciatic nerve. Other common causes of sciatic pain are lumbar spine disorders and even chronic dehydration. Those who sit for long periods of time are susceptible to sciatic pain. So if you have a desk job, keep that piriformis muscle well stretched!
Yoga exercises can be used for effective sciatic pain relief. Before you start a yoga practice while suffering from sciatic pain, check with your doctor. Once you get the ok, don’t forget to let your pain guide you. Don’t perform poses that cause pain. You’ll want to feel a moderate stretch, but if you experience pain, back off. Be sure that you are adequately hydrating yourself with at least 8 glasses of water each day. Dehydration causes many sciatic nerve pain attacks and can be alleviated with good hydration habits in addition to the following yoga stretches. Rest for the first day or two following the onset of a sciatic attack. Then start slow with some easy yoga poses. Forward bending poses are not recommended for those suffering from sciatic pain. Side bending poses may be performed with caution.
Yoga Poses for Sciatic Pain Relief
Yoga poses that provide sciatic pain relief are those that open the hips as well as poses that provide a gentle twist for the back. You’ll find five easy to do, effective poses below. To try the following yoga poses, click on each link for a complete description and illustration.
1. Downward Facing Dog: One of the most basic of yoga poses, this provides a stretch for the back and hamstrings.
2. Reclined Spinal Twist: The reclined spinal twist is a gentle, easy twist for the spine. You can take this one as slow and easy as you like.
3. The Reclined Hip Opener: Relieves back tension and opens the hips.
4. The Knee Hug: Stretches out the hips and lower back. Great for sciatic pain.
5. Marichi’s Pose: A seated spinal twist.
1. Yoga Yak: https://www.yogayak.com/article_yogasciatica.htm
2. Yoga Journal: https://www.yogajournal.com/poses/finder/therapeutic_focus/t_sciatica
3. Yoga To Go: https://www.yogatg.com/images/Positions/IMG_1417.html