The sciatic nerve is the widest and the longest one in the human body. It stretches from the spine in the lower back, through the buttock, and finishes in the back side of the leg.
Sciatica pain is one of the worst paina person can experience, since it’s simply unbearable and agonizing. Namely, you cannot stand, and you cannot sit downas well.
The most common symptoms of sciatic pain include pain on a side of your lower back, which stretches to the leg, and sometimes, even to the feet.
Sometimes the pain might be felt in a single leg area, while the other parts of the body remain numb. Sometimes, you may fell the affected legcoldand weak.
So, sciatica pain also may be manifested by symptoms likeweakness in the lower back or leg, numb thighs, tingling or burning sensation in the feet, legs, or rear, along with loss of control of bowel and bladder.
The sciatic nerve can be irritated by other conditions, including some type of back injury, spinal disorder like spondylitis, orspinal stenosis degenerative disc diseases,damaged or ruptured disc.
The following yoga exercises are the most efficient in reducing sciatic pain:
Dandasana – Staff Pose
This is the elementaryexercise that should be done at the start. Sciatica pain often can result from poor blood circulation, as the pressure accumulates. So, if you succeed to increase the blood circulation, you will effectively soothe sciatic pain.
This exercise will stimulate blood circulation in the affected areas, flex your lower back, release the sciatic nerve, and stretch your legs.
- Sit on the carpet, outstretch your legs in front of you, touching the floor with the palms on both sides.
- Flex the feet forward,while stretching it.
- Pull the back up, and lengthen, stretch the spine.
- Hold this pose for around 15-30 seconds, breathe deeply.
- In the end, relax. Repeat the exercise about 5-10 times.
Supported Bridge Pose (SetuBandhasana)
The exercise is remarkable in case of sciatic pain, and also will target the major buttock.
- Lie down, bent your knees and hold your feet on the ground.
- While keeping your arms at the sides, with the palms downwards, draw in the heels close to the buttocks.
- With the feetapply pressure on the ground. Use the palms in order to support your body, deeply inhale and raise the hips off the floor. Push the tailbone up toward the pubic bone. Keep the knees away from each other, stretch the lower back, and keep the head, shoulders and neck on the ground.
- Hold this pose for around 10 – 15 seconds, breathe out and come back down.
- Do this this exercise 5 to 10 times.
Locust Pose (Shalabhasana)
The Locust pose will strengthen the lower backandwill stimulate the circulation of blood to the lower hips.
- With the face downlie on the pad, put the arms behind your body,holding the palms outwards. Hold the toes touching each other, point them downward, but the heels should remain apart.
- Touch the floor with the chin, lengthen the neck and push down the pubic bone.
- Raise the chest, legs and arms andinhaledeeply. Keep the neck straight, put your shoulders close together and raise the knees off the floor. Now, breathe out and hold like that for about 5 to 8 seconds. The back should be slightly stretched.
- Now, again breathe in, spreading the legs apart. Breathe out and bring the legs in again. This exercise should be repeated 5 times.
- If you want to change the traditional Locust pose so that you can obtain better results, you can bring the body back down to the ground, keep the hands folded under the forehead and rest for about a minutewith the face down. Repeat this 5- 10 times.
Spinal Twisting Pose (ArdhaMatsyendrasana)
This pose also reduces the tension and pain in the backandimproves the circulation.
- Sit on the mat, place both hands by your sides, and stretch the legs.
- Now bend your knee of the right leg, place it outside of the left thigh and keep the right toe with your left hand.
- With your right hand behind the back, push the upper part of the body toward right, while deeply inhaling.
- Hold for around 30 to 60 seconds, repeat the exercise with the other leg.
Pigeon Pose (Kapotasana)
Very often, something may irritate or pressure the sciatic nerve, or push it against the tendons beneath it, and it could cause sciatic pain.
- In order to support on the knees and palms,raise your body.
- Push the right knee forward so it’s placed behind the right wrist, and the right foot needs to be in front of the left wrist. Hold the chin at a 45-degree angle at this point.
- While sliding the left leg backwards, stretch your body forward.
- Stand like this for 5 seconds, inhale, and stretch your hands forward, in order to bring the forehead to the ground in a position for sleeping.
- Take a deep breath and hold in this position for around 15 to 30 seconds. Push the left thigh toward the floor and push the belly slightly so that you can maintain balance.
- Raise your head up, pull the hands back, tuck the left toes in, pulling the right leg back.
- Repeat the same with your left leg.
- Repeat with both legs 5 to 10 times