We have about 40% chance of feeling sciatica pain in our lifetime. The sciatic nerve is the longest nerve in our body, from the base of the spine to the muscles of the thigh and calf to the foot.
Signs of sciatica can be as simple as tingling or numbness in the buttocks, legs or feet, or manifesting as severe pain in these areas.
Sciatica can also result in unexpected weakness of the legs, decreased Achilles tendon reflexes and knees, and decreased flexibility of the ankles. The most common is perhaps a pinching sensation in the buttocks or legs when you walk.
Fortunately, there are yoga stretches that can significantly reduce the discomfort of sciatica. We have selected nine simple poses that even novices can master.
1) Stand up and have your back slightly curved.
The versatility of this pose makes it one of the most useful. You can take a break from work to practice this pose if you feel like it. All you need is a chair or other support to elevate your foot. Be sure to turn in the direction of your raised leg.
2) Raise knee.
Lie on your back and bring one knee to your chest while keeping your other leg straight on the ground. Try to press your leg on your chest as firmly as possible and hold the position for at least thirty seconds. Make sure your shoulders are flat on the floor.
3) Lie down and extend your foot up.
An elastic strap is ideal for this one, but you can also use a thin towel or a gown belt. Place the elastic strap around the ball of your foot and straighten that same leg towards the ceiling.
Keep your toes bent toward you (do not point your toes) and keep your butt firmly on the floor. Note that you may have trouble keeping your leg fully extended, but it does not matter (keep it as straight as possible and your flexibility will improve over time).
As you lower your leg, first bend your knee, lower it to your chest, and then straighten your leg to the ground. It's easier for your back as well.
4) the torsion of the leg.
Lie on your back and kneel on the other leg, which you should stand up straight. Place your nearest hand on the bent knee, then turn the upper body to face in the opposite direction.
5) The pose of the pigeon.
This is a more basic variant of the Royal Pigeon that can be done anywhere using a table or other hip surface. Place your right leg on the table and lean forward. Now, try to back up with your foot on the floor.
This will make the stretching more intense. You can experience hip stretching by leaning forward on your bent leg and standing upright.
6) Seated torsion.
Sit on the floor. Bend one leg over the other, then move the other leg so that the heel of your foot touches your buttocks.
Once you are comfortable in this posture, you can start stretching by turning your body to look in the direction of your upper leg. Breathe deeply, and use your inhalation to lift and lengthen, then use your exhale to twist.
7) The installation of the staff.
Although basic, this pose is very effective when done correctly. Sit on the floor with your legs outstretched and your palms flat on the floor next to you. Flick your toes towards your body while keeping your heels planted and your legs straight.
Imagine that you are pulled up by a string connected to your head. This will lengthen your spine. Try to hold the pose for a while. You will be surprised how she stretches your hamstrings.
8) Hamstring stretching upright.
Try to have your leg raised at or below your hips and keep your hips facing forward (if you have tight hamstrings, you will tend to turn outwards). Keep your toes pointed up.
For a harder stretch, lean forward over your knee, keeping your back and legs perfectly straight. It is important that the opening of your hip stays down. If you need it, you can buckle a belt around your thigh and your other foot.
9) The pose of the child.
We will finish with an easy pose: stand on your knees, drape yourself forward and gently stretch your arms in front of you. This is a fantastic pose to do at the end of each day as it extends your back and arms. Just try not to fall asleep ...
Sciatica can be painful, especially if you suffer from it for long periods. Try a few of these yoga poses each day to relieve yourself. It is best to hold all these poses for ten or thirty seconds, and repeat the exercises on the opposite side of your body. Even if you repeat each set twice, you will only need about sixteen minutes to complete them.
If you experience any pain (other than normal stretching), you should consult a professional. Otherwise, proceed slowly and you will find that yoga has many benefits for your well-being.