Sciatica affects many people worldwide. It’s characterized by pain that radiates down your sciatic nerve. Moreover, this nerve runs from each side of the lower spine through the buttocks and hips, down through both legs. Sciatica is usually triggered by a herniated disc due to a compressed nerve root, injury or spinal stenosis.
Major risk factors for sciatica include diabetes, age, obesity, lifting heavy loads, and prolonged sitting. The most commonly experienced sciatica symptoms include: hip pain; lower back pain; constant pain on one side of the back; pain in the leg or back or that’s aggravated when sitting; tingling or burning down the leg; numbness, weakness, or difficulty moving the foot or leg; and shooting pain that makes it hard to stand up.
Studies show that yoga is safe and useful for the prevention and treatment of sciatica. Difficulty walking, rigidity, tenderness, and pain can be greatly alleviated thanks to a few simple yoga poses.
7 Simple, Soothing Yoga Poses to Alleviate Sciatic Nerve Pain:
– Crossed Ankle Forward Fold
In fact, prolonged sitting can result in lower back tightness that may contribute to a pinched sciatic nerve. But, the good news is that Crossed Ankle Forward Fold can help alleviate tension in your gluteus medius, tensor fascia latae, hamstrings, and lower back, helping decrease or prevent sciatic nerve compression.
Stand up on the yoga mat. Start crossing the right ankle in front of the left and then place your feet firmly on the floor.
Bend your knees and then start folding forward over the thighs. Make sure you keep the back flat. Bring the hands to the floor. You can use a yoga block for support in case you find it difficult to reach the floor.
For a deeper stretch, walk the hands over to the right. Stay in this position for about 15 seconds and walk the hands back to center and stand up gradually. Finally, switch sides.
– Head-to-Knee Pose
Head-to-Knee Pose can help open up your hamstrings. It can also help alleviate tightness in your glutes and hips as well as enhance your ability to forward bend.
Sit on the mat with the left knee bent. Next, straighten the right leg out in front of you. You should place the left foot on the inner right calf or thigh.
Breathe in to lengthen the spine and sit up tall. Engage the core by reaching the arms up overhead as well as drawing the navel in.
Reach the arms and chest forward to grab the bottom of the right foot, while breathing out. In order to reach your foot, you should bend the right knee. Keep folding over the right leg with a long spine. Stay in this position for about 15 seconds before switching sides.
– Bound Angle Pose
Bound Angle Pose can help relieve hip or lower back compression.
Sit on the mat with the knees bent and the soles of the feet brought together. Let the knees fall outwards to a butterfly position.
Breathe in to lengthen the spine and sit up tall. Walk the hands forward and fold over the thighs, while breathing out. Stay in this position for about 15 seconds.
– Supine Figure Four
Supine Figure Four can relieve sciatic nerve compression by stretching your lover back, glutes, and piriformis.
Lie down on the back with the knees bent and the feet on the floor. Bend the left knee as well as place the left ankle above the right knee on your thigh. Start picking up your right foot and then thread the left hand through the legs. Make sure you interlace the hands behind the right thigh.
While hugging the right thigh towards you, keep the shoulders and head on the floor. Keep the left knee open in order to feel the stretch through the low back and outer left hip. Stay in this position for about 15 seconds before switching sides.
– Pigeon Pose
Pigeon Pose can help relieve tightness in your hips, glutes, and lower back.
Start on the knees and hands in a tabletop position. Afterwards, pick up the right leg. You should bring your shin forward. Make sure your shin goes across the top of the yoga mat. You need to line up the right knee behind the right wrist, keeping your foot slightly flexed. Untuck your toes, while straightening the left leg back behind you. Make sure your foot is straight inline with the left hip.
Lift the chest, while breathing in. Walk the hands forward towards the top of your mat, while breathing out. Stay in this position for about 15 seconds.
– Bridge Pose
Bridge Pose can help strengthen your core and stretch tight hip flexors, preventing sciatica-related injury.
Lie on the back with the feet on the floor and the knees bent. Next, place the arms down alongside the body with the palms face down. Keep the feet hip-width distance, while walking them close to the body.
While breathing out, you need to press the palms into the floor. While breathing in, you should lift the hips up towards the ceiling.
Stay in this position for about 15 seconds. Finally, roll back down onto the back gradually one vertebra at a time.
– Embryo’s Pose
Embryo’s Pose can help relieve tightness in your glutes and lower back.
Start on the knees and hands in a tabletop position. Then, you need to bring the legs together as well as untuck the toes.
Sit the hips back on the heels and walk the hands forward until the forehead touches the floor and the chest rests on the thighs.
Afterwards, bring the arms down alongside the legs. Make sure the hands reach towards the feet. Finally, turn the palms face up and stay in this position for about 20 seconds.