Best Yoga Asanas For Sciatica

From femina.in

Back pain is not amusing, regardless of how you slept in an unusual position or are had a bad posture while working at your desk. Yoga can help with sciatica pain! Finding out what is really creating the distress is the first step toward getting rid of it. Maybe muscle cramps? An irritated sciatic nerve resulting in sciatica is another possibility.

But, what exactly is sciatica? It’s a discomfort in the lower back due to pinched or irritated sciatic nerves. The sciatic nerve starts in your lower back and splits into two branches, traveling between your hips and the backs of your thighs towards your knees.

Can Sciatica Be Cured By Yoga?

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A mild yoga practice can greatly aid in the relief of sciatic discomfort. Back pain and sciatica sufferers might benefit greatly from yoga asanas combined with mindful, calm breathing. It provides patients with the necessary aid to manage their discomfort and avoid major problems.

What Type Of Yoga Is Best For Sciatica?

‘Sciatica’ is the medical term for sciatic nerve pain. If the sciatic nerve is strained, compressed, inflamed, or injured, this happens. Let’s go a little more into how you might use yoga’s healing properties to avoid, relieve, and treat sciatica. Here are some of the advised poses for sciatica that you can try safely.

Tip: A relaxed mind helps when you do the pose.

Child’s Pose (Balasana)

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Child’s Pose is a fantastic method to connect with your body and soothe it. This promotes flexibility and mobility in your hips, thighs, and lower back by lengthening and stretching your spine.

How to do it -

1. Sit with your knees together on the centre of your mat.
2. Extend your knees as far as the mat allows.
3. Keep your big toes touching but your heels apart. Stretch your arms forward until your brow and arms are on the mat.
4. Lower your shoulders away from your ears and rest your elbows on the mat. As you drop your hips down toward your heels, maintain a relaxed posture and feel your sides stretch.
5. Take a few deep breaths while closing your eyes.

Tip: Place a pillow or bolster beneath your legs, chest, and forehead for more support.

Half Moon Pose (Ardha Chandrasana)

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Half Moon Pose helps to develop balance and stabilise your body. It relaxes your spine, glutes, and thighs while increasing flexibility and relieving stress.

How to do it -

1. Relax and stand straight with your arms on your sides and feet together.
2. Get into a stance with your feet and legs apart like a triangle.
3. Turn your head to stare at the floor with your right hand on your hip.
4. Shift your weight into your front foot by bending your front leg.
5. Reach your front hand forward and position it squarely behind your front shoulder on the mat or a block.
6. To keep yourself stable, press down with your fingertips.
7. Raise your rear leg till it’s parallel to the ground.
8. Slowly rotate your body and hips to the right, turning your chest to face the right.
9. Raise your upper hand to the sky. If you can, maintain your attention on the floor; if not, take it easy on your knees!
10. Before releasing and repeating on the opposite side, hold for five breaths.

Tip: Do this stance against a wall to keep yourself balanced. You may lay a yoga brick underneath your hand.

Cobra Pose (Bhujangasana)

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This relaxing position strengthens and extends your spine while also increasing blood flow and flexibility.

How to do it -

1. Place your hands beneath your shoulders and lie on your stomach.
2. Squeeze your elbows tightly against your body.
3. Lift your head, chest, and shoulders by inhaling.
4. Maintain an open chest and a small bend in your elbows.
5. Thighs, lower back, and abdominals should all be engaged.
6. Hold the position for up to 30 seconds.
7. Repeat 2–3 times after releasing the posture.

Tip: Since most of us favour one arm over the other, your back weight may be imbalanced to one side. Bring both arms into activity and feel the pressure along the backbone in the middle of your back.

Cat-Cow Pose

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It requires shifting the spine from a rounded (flexion) to an arched posture (extension). This is a basic vinyasa since each movement is done in combination with either an inhale or exhale of the breath.

How to do it -

1. Kneel on the floor. Lean forward and lay your palms on the floor right below your shoulders, aligning your hands and thighs with the ground. This is referred to as the Tabletop position.
2. Inhale while arching your back upwards and lifting your head.
3. Hold for a minute or two.
4. Exhale and flex your back downwards while lowering your chin to your chest, i.e. Hunch your shoulders.
5. Hold for a minute or two.

Tip: If you have a neck injury, maintain your head in line with your torso and don’t lower it forward or backward.

Locust Pose (Salabhasana)

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The spine, glutes, and thighs are all strengthened in this position. It supports your lower back and core. It also helps to improve hip circulation and flexibility.

How to do it -

1. Place your fingers at the base of your spine and lie on your stomach.
2. Slowly raise your torso, head, and arms to the highest point possible.
3. Raise your arms over your head and away from your body.
4. Raise both legs at once or one leg at a time to get deeper.
5. Make use of your glutes, lower back, and abs.
6. Hold the position for up to 30 seconds.
7. Return to the starting position after releasing the posture.
8. For a few breaths, rest and relax your body while gently shifting your hips from side to side.
9. Repeat twice more.

Tip: Salabhasana should not be performed too rapidly or too highly since it might cause cramping in the soles of the feet, damaged hamstrings, or lower back pain.

Bridge Pose (Setu Bandha Sarvangasana)

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The spine is stretched in Bridge Pose, which relieves pain and stress. It stimulates circulation by gently stimulating the body. It also strengthens your legs, glutes, and core.

How to do it -

1. Lie down on your back, knees bent and heels pressed on your hips.
2. With your hands facing down, bring your arms alongside your body.
3. Raise your hips as high as possible while slowly lifting your spine from the floor.
4. Keep alignment by placing a block between your knees or thighs.
5. Slowly return to your original position.
6. Repeat this exercise ten times more.
7. In the initial position, relax your body.
8. Hold the stance for 1 minute in the top position.

Tip: If your neck is painful or tight, place a folded blanket beneath your shoulders and upper arms.

Yoga Poses To Avoid When You Have Sciatica

Forward bends in the seated and standing positions (except Downward-Facing Dog) should be avoided since they put additional strain on the pelvic and lower back. Forward bends may be done while lying down (lying down, faceup). This aids with hip and lower back support.

Tip: Listen to your body when in pain. Do not force yourself to do the poses if the pain worsens.

FAQs:

Q. Does yoga make sciatica worse?

A. Generally, any position practiced very rapidly or too intensely can overwork the sciatic nerve and worsen discomfort. Forward folds are no exception. The flexing or fold at the waist could be seriously damaging for sciatica.

Q. Why does yoga aggravate sciatica?

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A. Since yoga has some asanas and positions that could strain the back and legs for someone suffering from sciatica, all yoga poses are not advisable.

Q. How do you release sciatica?

A. Here is an easy stretch to release the nerve. Begin by lying on a flat surface and raising and pulling the affected leg towards the shoulder. Hold the leg in that posture for 30 seconds when there is a feeling of stretch. After that, relax and straighten the leg back to the beginning position, rest for a while, and repeat the action two more times.

Q. What is the best sitting position for sciatica?

A. To combat sciatica, sit with both feet planted on the floor, hips 8-10 degrees above the knees, and spine in an erect position. You will ease the strain on your glutes, spine, and sciatic nerve like this.

https://www.femina.in/wellness/health/best-yoga-asanas-for-sciatica-227419.html 

All You Need To Know About Spine Conditions

From loop21.com

The spine allows you to maintain an upright posture, stand and bend. The spine encloses and covers the spinal cord. Besides, the spine gives the body structure and support. A healthy spine enables one to move with flexibility. Therefore when the spine is affected by different conditions, a person cannot move normally. Further, because the spine encloses many nerves, the pain becomes unbearable. That is why Dr. Patrick S. McNulty committed his life to become the best spine specialist. Here we are going to discuss the conditions of the spine and the treatments available. 

1. Pain

You can experience lower back pain due to personal injuries or injuries at the workplace, degenerative diseases such as arthritis, and spine defects. For instance, if you have issues with the muscles and connective tissues at your back, you will experience unbearable pain. Furthermore, compression of the sciatic nerve can result in you experiencing shooting pains in the gluteus and legs. 

2.  Sciatica 

If you experience pain, numbness, or prickling sensation that radiates through the back to the leg, you are suffering from sciatica. Additionally, weakness in one or both legs points to sciatica. The root cause of the pain is compression of spinal nerves. Even though age puts you at risk of sciatica, obesity, a sedentary lifestyle, and lifting heavy objects predispose you to the condition.

3.  Scoliosis 

 After proper imaging, the doctor will inform you that your spine is C or S-shaped if you have scoliosis. The spine deformity becomes noticeable because of uneven shoulders or hips or breasts and projecting shoulder blades. 

4.  Neck Pain

Chronic pain that lasts for two to four weeks is a symptom that you have an issue with the spine. Besides, if you experience weakness, numbness, or tingling either in the arms in addition to the neck pain, you need to see the doctor urgently. 

5.  Kyphosis

 If you feel unable to stand up straight, you could be suffering from kyphosis. You are unable to stand straight because the spine has curved forward. The condition mostly comes with age since the disks usually narrow as one grows old. 

What to Expect After Visiting the Doctor

Once you make an appointment, the orthopaedic surgeon and spine specialist will take down a comprehensive history and conduct a physical exam to identify how you respond to specific stretches. If he is unable to detect the cause of the pain from the history and physical exam, he will conduct the following tests to ascertain the diagnosis. 

• X-rays 
• MRI
• CT scan 
• Discography
• Myelography
• Spinal injections 
• Bone scan

Treatment Options 

Depending on the nature and extent of the spine condition, the orthopaedic surgeon will recommend the following treatments to remove the pain. 

• Physical therapy 
• Reconstruction surgeries 
• Nerve blocks 
• Chiropractic treatment
• Radiofrequency ablation
• Spinal injections
• Fusion surgeries 

Spine pain lowers the quality of life for so many people. The solution to spine pain lies with McNulty Spine, a Las Vegas facility under the leadership of a very renowned orthopaedic surgeon and spine specialist. Patients go there when they are in pain, and once treated, they can continue with their everyday life. Make a call today or request an appointment online. 

https://loop21.com/all-you-need-to-know-about-spine-conditions

Help! My Low Back Pain and Sciatica Are Killing Me!

From recentlyheard.com

The pain in your low back drops you to your knees again. All you did was bend over to pick up the pen you dropped on the floor. This time is different, though. It’s worse than it’s been in the past. This time you feel pain shoot down the back of your leg. A white-hot dagger is stabbing you in the rear end and you feel numbness and tingling in your leg, perhaps all the way down to your foot. You can’t straighten up to walk and you are limping along like you’ve been shot. You remain still and pray the pain goes away…but it doesn’t go away. In fact, it’s getting worse. Your thoughts come in rapid-fire succession, “what is happening to me, what should I do, who do I call, should I go to the emergency room, will I need surgery?” Good questions.

If you are experiencing any combination of these symptoms, chances are you have a herniated disc in your lower back, one of the causes of mechanical back pain. The swelling from inflammation or the disc itself can cause an impingement or “pinching” of the spinal nerve root. The lower lumbar nerve roots eventually form the sciatic nerve in your leg. Inflammation of this nerve is commonly known as sciatica. “Mechanical low back pain is one of the most common patient complaints expressed to emergency physicians in the United States accounting for more than 6 million cases annually. Approximately two-thirds of adults are affected by mechanical low back pain at some point in their lives, making it the second most common complaint in ambulatory medicine and the third most expensive disorder in terms of health care dollars spent, surpassed only by cancer and heart disease.”

But just because you have these symptoms, doesn’t necessarily mean that you need to rush to the surgeon. According to a landmark study published in the medical journal Spine, “an operation should not be performed if other treatment will give equivalent results within an acceptable period of time…the patient with low back pain and sciatica should not automatically be referred to the surgeon.” If that’s the case, then what are some of your other options? If you are like most people, the first place you will think to visit will be your family doctor’s office (or an emergency room, if you are really in a panic). Traditionally, medical doctors will prescribe medications, such as pain killers, muscle relaxers, anti-inflammatories or any combination of these. There are three problems with taking medication, if this is all that is done.

1. Medication only treats the symptoms.
2. Medication only provides temporary relief.
3. Medication has many unhealthy side-effects. Take the time to read the warning insert with any of these medications and you will know what I’m talking about.

By contrast, chiropractic care has been shown to be more effective in treating chronic low back pain than traditional medical care. In one study published in the Journal of Manipulative Physiological Therapeutics (JMPT), it concluded that “…the improvement for chiropractic patients was 5 times greater [than for medical patients]. Patients with chronic low-back pain treated by chiropractors show greater improvement and satisfaction at 1 month than patients treated by family physicians.”

Are there times when surgery is necessary? The answer is, most definitely, yes. Absolute signs for surgical intervention are those patients with cauda equina syndrome (which is rare), in the presence of severe motor deficits resulting from a large extruded or migrated disc fragment, and in patients with intractable pain. Unless one of these conditions is present, chiropractic care for the treatment of discogenic or mild to moderate sciatic pain from intervertebral disc herniation has been proven to be safe and effective. One study shows that chiropractic treatment (in this case in the cervical spine) is 100 times safer than using Non-Steroidal Anti-Inflammatory Drugs like aspirin, ibuprofen, naproxen, etc.  Another study shows patients had an 86% improvement in chronic low back pain after a course of chiropractic care.

As a side note, let me also say that medical care and chiropractic care are not mutually exclusive ways to treat mechanical low back pain and sciatica. In my experience, I have seen great results with the most severe cases when managing these conditions cooperatively with a patient’s primary care doctor or pain management specialist. In these cases the medication is useful or necessary in order for the patient to tolerate conservative care; for example, when it is extremely difficult for the patient to move or to be moved.

Lastly, not every case of sciatica is caused by a herniated disc. A condition called piriformis syndrome can cause impingement of the sciatic nerve as it exits the pelvis. Basically, the piriformis muscle attaches at the sacrum, passes through the greater sciatic notch of the pelvis, and attaches to the top of the femur (the upper leg bone). Athletes who participate in sports where they are sitting, such as rowing or cycling are particularly vulnerable to strains of the piriformis. Runners who overpronate are also susceptible to piriformis injury. When the muscle is injured, it causes swelling due to inflammation, which can then irritate or compress the sciatic nerve as it exits the pelvis. It is important to rule out spinal injury as the cause of sciatica, but the following video will demonstrate a stretch for the piriformis muscle. If your symptoms resolve after performing the stretch for a week or two, then you probably had piriformis syndrome and should continue this stretch as part of your daily routine to help prevent future injury. However, if you are still experiencing the same symptoms or if they intensify, seek professional help as soon as possible.

https://recentlyheard.com/2022/05/16/help-my-low-back-pain-and-sciatica-are-killing-me/

What Triggers Sciatica? 8 Foods to Avoid When You Have Sciatica

From sportskeeda.com

If you've ever had sciatica symptoms, you know how excruciatingly painful they can be. It burns from the lower back to the buttocks and might even reach the foot. Sharp, shooting, or electric pain is also possible. Weakness, numbness, and tingling may accompany it. Coughing or sneezing might make it worse, as does sitting for a long time.

You could be looking for ways to deal with sciatica in the hopes of preventing future flare-ups. So, does your diet have an impact on your sciatica? Yes, what you eat could affect your symptoms, and a few small modifications could have a major impact.

Where does sciatica originate?

The sciatica nerve, a major nerve formed from a bundle of five nerves that originate from the vertebrae in the lower back, is the source of sciatica. This bundle of nerves reaches all the way to the foot, splitting off into different nerves as it travels, as you can tell from the agony of sciatica. 

Sciatic pain is frequently caused by disk problems in the lower back, such as herniated disks, a bone spur on a vertebra, or a disk that has fallen out of place.

How food choices reduce sciatic pain?

Sciatica is mostly an inflammatory condition, and unfortunately, many foods consumed by the average American cause inflammation. If you have sciatica, removing these foods from your diet will help you recover faster and prevent recurrence.

But, more specifically, what is good for sciatica? Since there will be higher than typical levels of inflammation around the sciatica nerve when sciatica attacks, it makes sense to change your diet to lower the amount of inflammation in your body.

What should you NOT eat if you have sciatica?

Sciatica rarely goes away quickly once it begins. Pain may be gone in a matter of days for a few lucky people, but it usually lasts a month or even longer. While disk problems may require immediate attention, a person suffering from sciatica can significantly improve their condition by eating the right foods and using nutritional supplements.

Check out this list of foods you must avoid when experiencing sciatica:

1) Sugar

When you have sciatica, you should avoid simple sugars like sugary drinks, sweets, and extravagant desserts, as well as hidden sugars such as those found in table sauces.

Simply put, when sugar is ingested in moderate to high amounts, it causes considerable inflammation throughout the body, worsening the sciatic pain.

2) Trans-fat

Trans-fats, also known as trans-fatty acids, are synthetic fats that can raise your LDL (bad) cholesterol while lowering your HDL (good) cholesterol.

Trans-fats are likewise pro-inflammatory, and they make up around 1% of the calories in a heart-healthy diet. Stick margarine and packaged meals containing hydrogenated vegetable oil are all common sources of trans-fats.

3) Vegetable oils

Vegetable oil appears to be harmless, but it contains far too many omega-6 fatty acids in comparison to omega-3 fatty acids, which causes inflammation. It is advised to avoid vegetable oils if you are experiencing sciatica.

4) Excessive alcohol

Excessive alcohol intake is related to "leaky gut" syndrome, a condition in which toxic bacteria escape from the colon into the body, causing widespread inflammation and even organ damage. This is what accounts for avoiding alcohol when experiencing sciatica.

5) Refined grains and dough

Pizza, bread, and pasta all contain gluten, which can be difficult to digest for some people and can trigger inflammation in others; as a result, these are sciatica foods to avoid. Gluten-free alternatives are a good option to try for a few weeks.

Many minerals are removed from refined grains, including the majority of B vitamins. Many key components are missing from bleached and refined flours, which your body requires to stay healthy and pain-free. You can switch to ancient grains, quinoa, and whole wheat products to ensure you get the correct amount of nutritious carbs and fibre.

6) Processed meat

Sausage, bacon, ham, hot dogs, smoked meat, and beef are frequently processed at high temperatures, resulting in inflammatory chemicals. It is best to avoid these foods when experiencing sciatica.

7) Artificial sweeteners

Sugars used to make soft drinks tasty may have an adverse effect on the body's inflammatory processes, resulting in worsening of sciatica. There is also evidence that artificial sweeteners enhance sugar cravings, according to several studies.

If you're using an artificial sweetener in your tea or coffee, replace it with a teaspoon of honey. You'll still receive that delicious sweet flavour while avoiding the harmful effects of refined sugar and artificial sweeteners.

8) Processed foods

You should avoid fried foods for a variety of reasons, including the fact that they were most likely cooked in sunflower or vegetable oil. Due to their high fat content and pro-inflammatory quality, foods like fries and onion rings should be avoided if you have sciatica. Home-baked kale chips are a terrific alternative to fried and processed foods.

https://www.sportskeeda.com/health-and-fitness/what-triggers-sciatica-8-foods-avoid-when-you-have-sciatica

5 Things You Need to Know About Sciatica

From abingtonhealth.org

Back pain can be a real nuisance. It can potentially interrupt your ability to sleep, work, exercise, and affect other normal activities. However, that pain can be particularly worrisome and have a real impact on your life when it radiates down into your backside and leg, which is known as sciatica.

Sciatica is relatively common – about four out of 10 people will experience it at some point in their lives. Here’s what you need to know about that pain, including where it’s coming from and what you can do to ease it.

1. Sciatica is different than your typical back pain

“Back pain and sciatica pain are two completely different things,” said Dr. Guy Lee, an orthopaedic surgeon with the Rothman Institute.

Low back pain is usually due to strain or injury to the muscles and ligaments supporting the back, with the pain focused in the muscles next to the spine, potentially moving to the buttocks.

“People can suffer back pain on and off for a variety of reasons, but once it radiates down your backside and leg, that’s sciatic pain,” he said. The sciatic nerve is made up of the lower nerve roots in the lumbar spine. When those nerves are irritated, the pain travels down the sciatic nerve, typically through the buttocks and down the back of the leg.

2. Sciatica is a symptom

“Sciatica is a fairly generic term – it implies inflammation with the sciatic nerve,” Dr. Lee said. “It's usually associated with a herniated disc.”

The discs are rubbery cushions between the vertebrae that build up your spine. “These discs are like a jelly donut,” Dr. Lee says, “and if the jelly leaks out, it can touch or compress the lumbar nerve, which leads to sciatica.”

“If the disc tears, the ‘jelly’ can leak out and if it’s on the right or the left side, it can compress the nerve,” he explained.

3. Certain positions and movements can worsen the pain

When the sciatic nerve becomes irritated or inflamed due to a herniated disc, the pain is generally worse when seated.

“When you sit, you’re putting pressure on the disc and the disc can push out a little more,” Dr. Lee said, noting that if he walks into an exam room to see a patient with a back issue and they’re standing, that patient is likely suffering from a herniated disc and sciatica pain – and they’re more comfortable standing.

Heavy lifting can make the pain worse and coughing can cause more of the “jelly” to leak out, potentially causing or worsening the pain.

4. There are some things you can do to ease the pain

If you have sciatica pain, you should be taking anti-inflammatories.

“If a herniated disc leaks out, anti-inflammatories can help alleviate the symptoms,” Dr. Lee said. “Sometimes a doctor will prescribe steroid medication – that can lower the inflammatory response, helping with the pain.”

Rest can also help, but relative rest is best.

“You can rest for a day or two, but you want to be up and stretching your leg,” Dr. Lee recommended. “We try to do nerve gliding exercises to keep the nerve moving so it doesn’t get stuck.”

When it comes to using heat or cold to ease the pain, Dr. Lee said there’s no science behind either one helping.

“Some people think applying heat can help. You can try heat or ice, whatever makes it feel better,” he said. Just be careful if you do try either one.

“With heat or ice, you can burn yourself if you leave it on too long,” Dr. Lee cautioned.

5. Severe pain should signal you to call your doctor

It’s very common to have a herniated disc, which leads to sciatica pain, but, according to Dr. Lee, a lot of the time, the herniation will go away on its own and get better with conservative care.

However, there are some signs that you may need more treatment. Those signs include weakness, especially in the leg, numbness beyond pain and bilateral symptoms.

“If the herniated disc is big enough, there can be more permanency if you don’t get it treated,” Dr. Lee said. In some cases, the herniated disc can get so large, he said, that it can cause a massive hernia, knocking out your bowel and bladder function.

“That’s a surgical emergency…once you start to have bowel and bladder issues, you can be left with permanent disability,” he said.

https://www.abingtonhealth.org/healthy-living/health-news/library/articles-related-to-bone-and-joints/5-things-about-sciatica/