Sciatic nerve – the biggest nerve in the body, goes from the spine to the lower back, buttock and ends down the leg side. Sciatica pain is the worst pain to feel, agonizing and awful also. There can’t be sitting down and no standing too.
Common signs are pain on one side and it goes down the leg, to the feet.
Sometimes it is felt in one leg and other body parts are numb and sometimes that attacked leg feels cold and weak.
Also there are signs like numb thighs, weak lower leg or back, burning and tingling in feet; also rear or legs and no bowel control.
However, it can be irritated by other causes as back injury or damaged disc; spinal damage (spondylitis), also spinal stenosis degenerative disc damage.
Never ignore these signs. If untreated, it will just get worse. Pain often comes slowly and worsens in night. Also it worsens at walk/stand, bend, sit, also cough, laugh or sneeze.
The common therapy is special medications and drugs. Experts say workouts are beneficial and, stretching is one of them. Yoga is perfect for stretching in this case. A study of 2009, in Health and Medicine have compared 2 groups of people.
It is found that people with moderate/serious back pain that switched care (pain meds) and yoga exercise had less pain compared to those that only took meds. But always consult a doctor before any treatment.
Yoga workouts that reduce sciatica pain:
- Dandasana- staff pose –basic, start pose. Sciatica pain comes often due to bad blood flow and pressure piles up and to make better blood flow need to do pose that can soothe, improve blood flow also releases nerve. It flexes lower back and relaxes the leg. You need to sit on a mat, then stretch the legs in front and touch the floor with both palms. This flex the feet forward and when pull back up, stretches Hold this 15-30 sec. and do deep breathing. Then relax. Repeat 5-10 more times.
- Supported bridge – setu bandhasana. This pose also targets the big buttock. Just lay down, bend your knees and hold feet on ground. Keep arms on sides and palms downward; heels close to the Put pressure, with the feet, on the ground, make support with, inhale and raise hips off of the floor. Push tailbone up to pubic bone. Keep knees away from each other; now lower back is stretched and head, neck also shoulders are on ground. Hold 10-15 sec.now breathe out. Repeat 5-10 times.
- Locust- shalabhasana– this makes better blood flow in lower hips. Also makes lower back stronger. Lay on mat, your face is down and arms behind with palms outwards. Toes touching each other and looking down, but heels are apart. With the chin just touch ground, and extend the neck down the pubic bone. Now, Inhale and raise chest, also legs and arms. Keep neck straight and knees are off the ground. Now, breathe out and hold 5-8 sec.back is stretched. Now, breathe in and spread apart the legs. Then, breathe out and legs are in again. Repeat 5 times. In changing this pose, body is back to floor, hands are folded under forehead. Your face is down, and rest 60 sec.Repeat 5-10 times.
- Spinal twist pose – ardha matsyendrasana– good for blood flow and reducing tension in back. Just sit on the mat, put hands on sides, and legs stretched. Bend knee of right leg, place it outward the left thigh and now right toe is near left hand. Go with right hand behind the back. Push upper body to right side and Hold 30-60 seconds and then switch legs.
- Pigeon pose – kapotasana – sometimes pressure is on the tendons behind the sciatica and makes the pain. Raise your body, support on your palms and knees. Push right knee forward just behind right wrist, right foot comes in front of left wrist. The chin is held at 45 degree angle. Stretch forward, then slide left leg back. Stay in this position 5 seconds, breathe in and stretch your hands forward, having forehead on the ground just as if you sleep. Inhale and hold for 15-30 seconds. Then push left thigh to the floor. Also, push belly for more balance. Now, raise head up, and pull hands back, also tuck left toes, pulling the right leg back. Switch legs and repeat 5-10 times