Learn the yoga poses that sooth sciatic nerve pain. Check out the article we found over at Healthy and Natural World.
Sciatica is a very common problem. You’ve most likely experienced it yourself or you know someone who has. Sciatic pain originates anywhere in the sciatic nerve, which runs from your hip to your toes. When the condition flares up, it manifests with different symptoms related to movement and sensation, and leaves the sufferer in a considerate amount of pain and discomfort. Depending on the cause and severity of sciatica, some yoga poses can help relieve and heal sciatic nerve pain.
Find The Cause Of Sciatica First
It’s important to get to the root of the problem. Sciatic pain is just a symptom – there is an underlying disorder that needs to be identified. You might need to seek advice from your doctor first and get a proper diagnosis before proceeding.
The two most common scenarios behind sciatica include:
- A herniated disc – the excruciating pain is caused by a bulging or ruptured disc that pinches or irritates the nearby nerve.
- Piriformis syndrome – this is a rare type of sciatica caused by irritation to the sciatic nerve by a muscle in the buttock called the piriformis. The piriformis can push the sciatic nerve against the tendons beneath it, which results in the familiar buttock and leg pain.
How Can Yoga Help With Sciatica?
If a herniated disc is the cause of your pain, you need to be very careful not to aggravate the condition and make it worse. Professional guidance is recommended when designing your exercise program. In some cases, yoga can help you manage the situation and can even reduce the herniation. The practice needs to progress from gentle poses to basic foundational asanas (yoga postures). Certain poses can align, strengthen and lengthen your lower back and offer gradual improvement.
If the culprit is a tight piriformis muscle, you need to work on stretching it. Again, be gentle and progress slowly. You don’t want to overwork piriformis and worsen the pain.
What follows is a selection of yoga poses that target the piriformis and can help you relieve sciatic pain.
Reclining big toe pose – Supta Padangusthasana
- Use an elastic strap to do this stretch and place it around the ball of your right foot.
- Straighten the right leg towards the ceiling while holding the strap.
- Stretch the right leg upwards and keep the foot flexed. As you do this, both sides of your butt should be pressed against the floor.
- Hold for 10 breaths.
- Lower the right leg slowly by first bending the right knee towards your chest and then placing the leg on the floor.
- Repeat on the left side.
Staff pose – Dandasana
This is the basic seated pose.
- Sit with your legs outstretched and your palms touching the floor by the sides of your body.
- Flex your feet back, so you give your legs a good stretch.
- Sit straight and make your spine long, as if you were pulled up by a string.
- Beginners can put some padding under the buttocks.
King pigeon pose – Eka Pada Rajakapotasana
This is the strongest of the piriformis stretches.
- Start on your hands and knees or from the ‘downward facing dog’ pose.
- Bring your right knee forward and out and put your right foot in line with the left hip. Your shin should be at 45o
- Release your left leg on the floor behind you and slowly slide it back while bringing your body forwards. When you reach the final position, the left toes are pressing down into the mat.
- Hold for a few breaths.
- Repeat on the left side.
- If you find the position too challenging, you can use a table to support yourself. Place your right leg up on a table, with the knee out and right foot in line with the left hip. Place your hands on the table for support and lean forward. Walk your left foot back.
Image credit: Healthy and Natural World
Next Article: Exercises To Relief The Sciatica Nerve Pain (video)
Read full article: The Best Yoga Poses to Sooth Sciatic Nerve Pain
Victoria Maramag Raniel
Apr 27. 2015
I am doing this exercise.
Loralee Hartmann
Apr 28. 2015
Well, it’s worth a try…
Arlin Cameron Jaramillo
Aug 23. 2015
@[777404487:2048:Arlin Cameron Jaramillo] @[1384470684:2048:Valerie Johnson]
Cynthia Sterling
Apr 24. 2016
I’ve been there. Constant spasms.
Shannon Curtis
Apr 24. 2016
Mikyla Layne Crossno
Mandy Pace
Apr 24. 2016
Cliff Cliff Pace
Allan White Fowler
Jul 07. 2016
Thank you so much. Will definitely try!
John P. Maltese
Jul 07. 2016
Sorry, but I’ve learned a few things in my 30+ years experience and that picture is a perfect example of what NOT to do with sciatic nerve pain.
Julie Cook Steiger
Jul 07. 2016
Judy Hensel Roach
Katina Higdon
Jul 08. 2016
I had sciatica for almost 2 years and was unable to sit and walk. Chiropractors, acupuncture didn’t help me at all. The situation was really bad. However, one day I accidentally found an alternative treatment on facebook. It’s an e-book that was created by former sciatica sufferer. He claimed that he cured his severe sciatica in one week at his home. I was skeptical about it, but I had nothing to lose, so I gave it a go (you can find it by clicking on this tag #sciaticasos_review). After reading it, I didn’t believe that some specific stretches can help me to deal with sciatica, but I started following it and surprisingly after first session my pain was almost gone! It didn’t last long until my sciatica went away permanently. So from now on, I recommend everyone who have sciatica to practice specific stretches and hope for the best 🙂
Trudy Brady
Jul 08. 2016
Thanks for tip
Jennifer Kelli Jasper Chmilenko
Aug 22. 2016
Elizabeth Dottolo
Natural Healing Zone
Aug 22. 2016
absolutely correct 🙂
Natural Healing Zone
Aug 22. 2016
Valuable Post
Cherenne Kahler
Aug 22. 2016
Ken-Jan McAlpine
Kathy Pagano Cretella
Aug 22. 2016
Mike Cretella
Katina Higdon
Aug 23. 2016
I had sciatica for almost 2 years and was unable to sit and walk without atrocious pain. Chiropractors, acupuncture didn’t help me at all. The situation was really bad. However, one day I scrolled through facebook and accidentally found an alternative treatment. It’s an e-book that was created by former sciatica sufferer. He claimed that he cured his severe sciatica in one week at his home. Of course, I was skeptical about it, but I had nothing to lose, so I gave it a go (by the way, you can find it by clicking on this tag #sciaticaREP0RT). After reading it, I didn’t believe that combining some specific stretches with home remedies can help me to deal with sciatica, but I started following it and surprisingly after first session my pain was almost gone! It didn’t last long until my sciatica went away permanently! So from now on, I recommend everyone who have sciatica to practice specific stretches, look into alternative treatment methods and hope for the best 🙂
Katrina Burgess O'Donnell
Dec 29. 2016
Dylan Pratt
Lupe Gonzalez
Dec 29. 2016
Vickie Serrano