8 Yoga Poses for Sciatica Pain


Sciatica occurs because of the involvement of the sciatic nerve. It is the longest nerve in the human body, starting from the base of the spine and passing through the muscles of the thighs and extending to the muscles of the feet.

On average, 40% of people have a chance of experiencing some sciatica pain during their lifetime. It’s not chronic pain, but it can be a serious health problem and sometimes it’s as simple as tingling in the legs or weakness in the knees.

Symptoms of sciatica problems:

–           Pain is felt on any part of the sciatic nerve (lower back, buttocks, back of the thighs and/or calf).

–           Stiffness or loss of feeling in the legs and/or feet, which is accompanied by fatigue

–           Tingling, pinching, or feeling like a needle or electrical tingling,

–           A weakness that most often causes buckles of the knees when you get up from sitting.

–           Falling Feet: This is a heavier form of sciatica when you are unable to flex your ankles enough to walk on your heels.

–           Drastically reduced reflexes in knee and Achilles tendon.

What Causes Sciatica Pain?

Sciatica is most commonly caused by herniation in the lumbar spine. Since this is a serious health problem, you should consult your doctor immediately.

Nearly 70 percent of cases of sciatica are caused by pyriformis syndrome (a small muscle located deep in the buttocks behind the gluteus maximus). This muscle can affect the adjacent sciatic nerve when there is muscle spasm, tightness, strain or swelling

For relief from sciatica-induced pain, we suggest doing yoga exercises.

8 Yoga Poses for Sciatica Pain

  1. The Standing Back Twist

This pose also gives people who are not bent enough to start one of these other poses.

–           It is done in such a way that you start by placing your foot on a chair, and your outer arm should be on a raised knee (right to left knee or left arm to right knee).

–           Place your other hand on your side.

–           Begin by rotating your upper body while holding your hips forward and hold that position for thirty seconds,

–           Then do so on the opposite side.

  1. The Knee Raise

–           Start from the supine position on your back

–           Pull one knee on your chest while your other leg is straight

–           Pressing your knee, pull with your hands, with your shoulders on the floor.

  1. The Two Knee Twist

–           The starting position is lying on your back.

–           Using your hands, format the capital letter “T.”

–           With your shoulders on the floor, turn your knees to one side and keep your position for a minute,

–           Then do it on the other side and so alternately.

  1. The Single Knee Twist

–           Lying on your back, keep one leg straight and bend one knee at a 90 ° angle, with the opposite arm positioned on that knee.

–           Turn your face and extend your hand on the floor to the opposite side

–           Both shoulders should be secured to the floor.

  1. The Twisted Lunge

This pose is a little more complicated but very useful for opening your hips.

–           Start from a standing position, take a step with one foot forward and bend at the knee, with your other leg at the back. Try to keep your feet one leg’s length apart.

–           As you turn your back, place your opposite elbow on the outside of your bent knee and join your palms together.

–           Hold this position for thirty seconds and then do so on the opposite side.

  1. The Seated Twist

–           The starting position is sitting with your feet straight in front of you

–           Bending your leg to the knee, place it on the outside of the other knee

–           Place one hand on the floor behind you, with the opposite elbow on the outside of the bent knee.

–           Turn around with your face behind, keeping your legs forward.

  1. The Cat Pose

–           Take a position on your hands and knees.

–           Bending your back down, lift your chest pulling your shoulders back.

–           Take a deep breath and hold your breath for ten seconds.

–           Straighten your back, then tuck your chin into your chest and lift your back.

–           Hold this position for ten seconds and release it.

Repeat these movements for a minute or two.

  1. Child’s Pose

This is the easiest pose on this list.

–           Start by lowering yourself to your arms and knees, leaning against your heels, and leaving your hands on the floor in front of you.

–           Stay in that position as you feel comfortable, but do not fall asleep this way because your feet will not forgive you.

These poses are performed in the morning before work or in the evening before bedtime. You should feel significant benefits.

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