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.

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