8 Instant Relieving Yoga Asanas For Sciatica

We’ve all heard about sciatica. Quite obviously, when we’re not affected, we don’t really fret about what it is. But this is something you must take heed of. It is affecting a whole lot of people, especially the office-goers with wrong body postures and sedentary lifestyles.

What Is Sciatica?

Sciatica is a nerve that stems out from the spine, running deep into the buttock, and traveling down to the back of each leg. This nerve also happens to be the longest nerve in the body.

When this nerve is pressed, or blood circulation in the area is reduced, a shooting pain passes through the area, making sitting and standing quite a task. The pain increases when the person is seated.

Sciatica can also arise from spinal disorders like spondylitis, spinal stenosis, a damaged or ruptured disc, a lower back injury, or a degenerative disc disease. All of these put pressure on the Sciatic nerve, thereby, inducing pain.

What Are The Symptoms Of Sciatica?

Different people have different symptoms, but these are some common ones that most people go through.

When the pain starts, it occurs on only one side of the lower back, and then eventually extends to the buttocks, the hips, the legs, and all the way down to the feet. Some people have a searing pain in one area of the leg and experience numbness in the others.

There are also symptoms of weakness in the back and the lower leg, with tingling sensations.
In extreme conditions, people lose their bladder control.

While some people complain of regular pain, for others, the pain might only last for a few weeks, or up to a month. But it is best to treat the pain, or it can worsen the condition with time.

Sciatica starts slowly, and could be unbearable in the nights. Some people also face more pain when they sneeze, laugh or cough, or when they sit for too long or walk long distances.

How Does Yoga Help To Treat Sciatica?

There are many treatments available out there to cure sciatica. But nothing works like yoga. A study shows that when sciatic patients used a combination of yoga and pain-reducing medication, the intensity and frequency of the problem diminished drastically. Here is all about yoga and sciatica.

8 Basic Poses In Yoga For Sciatica

1. Dandasana
2. Rajakapotasana
3. Ardha Matsyendrasana
4. Salabhasana
5. Setu Bandhasana
6. Supta Padangusthasana
7. Salamba Sarvangasana
8. Bhujangasana

1. Dandasana

The Dandasana or the Staff Pose is a basic, seated pose. It is said to flex the lower back and give the legs a good stretch. This promotes healthy circulation of blood, especially in the affected areas, and releases the pressure built up in the sciatic area, giving it enough space to breathe.

To know more about this asana, click here: Complete Guide To Dandasana

2. Rajakapotasana

The pain usually occurs when a muscle in the buttock area puts pressure on the sciatic nerve while pushing it against the tendons below it. This instantly sends a shooting pain in your legs. The Pigeon Pose works wonders to relieve the pain because it stretches that muscle that puts pressure on the nerve, thereby releasing the built-up tension.

To know more about this asana, click here: Complete Guide To Rajakapotasana

3. Ardha Matsyendrasana

The Ardha Matsyendrasana gives the body a good twist. This twist flexes the hips and lower back and also relaxes the area. Blood circulation is enhanced, and pain is reduced.

To know more about this asana, click here: Complete Guide To Ardha Matsyendrasana

4. Salabhasana

The Locust Pose strengthens the lower back and promotes healthy circulation in the lower hip area. This helps release the sciatic pain because when there is a lack of circulation, pressure builds up in that area.

5. Setu Bandhasana

This is one of the most effective yoga poses for sciatica nerve pain. It gently stretches the lower back and the major muscles in the buttock. This improves flexibility and induces movement in sciatica-affected areas that are mostly inactive and constricted. The Bridge Pose also improves blood circulation.

To know more about this asana, click here: Complete Guide To Setu Bandhasana

6. Supta Padangusthasana

This asana induces a basic hamstring stretch. The stretch opens up the buttocks and thus helps reduce the pain. Since it stretches the calves and legs, it also promotes circulation below the torso.

To know more about this asana, click here: Complete Guide To Supta Padangusthasana

7. Salamba Sarvangasana

The Salamba Sarvangasana is an inverse yoga pose. It promotes proper blood flow and relaxes the muscles in the buttock area. It is an incredibly effective asana to cure sciatica simply because of the amount of blood and oxygen that is pumped into the sciatic region, thereby healing it.

To know more about this asana, click here: Complete Guide To Salamba Sarvangasana

8. Bhujangasana

Bhujangasa or the Cobra Pose is a basic, but powerful pose. It gives your lower back and spine a good stretch and relieves the pain caused by a slipped disc, which is one of the major causes of sciatica.
Now that you know all about yoga for sciatica nerve pain, what are you waiting for? Simply get rid of sciatica by practicing yoga every day. If you are already suffering from it, you have a great cure at hand. And if you don’t, you can still practice yoga to make sure you never have to deal with sciatica. How good is that!

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Author

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi