In case you often feel a radiating pain which starts from your lower back and goes down through your buttocks, hips and leg, sciatica is something your doctor will consider you have. Many of the cases show that sciatica is caused by an injury, spinal stenosis, nerve root compression or a herniated disc.
It can also appear because of diabetes, aging, sitting for a long time, obesity or carrying something heavy. Some of the most common symptoms are: numbness, radiating pain that appears between the buttocks and the lower back, but it can also appear anywhere, weakness on the side that is affected as well as tingling. Doctors use non-operative cases to resolve sciatic in several weeks.
One of the best treatments of sciatica is definitely yoga. The yoga poses, also called asanas, will help you treat the pain in your hamstrings, lower back, hip, relieve the nerve root compression etc.
You just need a yoga mat!
Embryo’s Pose | 10 breaths
Your lower back can be tight because of sitting for a long period of time. Your sciatic nerve might become pinched. This is a yoga pose that will help you relieve the symptoms.
Your knees and hands should be in a tabletop position. Close your legs together while you’re untucking your toes.
Your hips should touch your heels. Straight your hands forward. Make sure your chest rest on your thighs. The forehead should come near the ground.
Then, move your arms along your legs. Your hands should reach your feet. Turn you palms with the face towards up and hold like that for 10 breaths.
Bridge Pose | 8 breaths
This is a pose that will stretch your hip flexors.
Lie on your back with your knees which are bent. Keep the feet on the ground. Your arms should be along your body, but the palms should be facing towards down. Your hips should be at a distance like your hips. Make sure they’re as close to your body as they can.
Use your palms to press in the ground. Exhale and after that inhale while you lift your hips up.
Breathe slowly for 8 times. Then, go back into the initial pose, but do it slowly.
Pigeon | 8 breaths
With this pose, you’ll get rid of the pain while you release your hips, glutes and lower back.
Your knees and hands should be in a tabletop position.
Pick your right leg up. The shin should go forward and up to the top of your yoga mat. The right knee should be lined up behind your right wrist. Your foot should be flexed a little bit. Keep your foot straight and in the same line as your left hip. Stretch the outer hip as well as the lower back.
Inhale and lift your chest. After that, exhale. Use your hands to walk to the top of your mat. In case you feel open, decrease the forearms or just stay on your palms. Keep like that for 8 breaths. Breathe slowly.
Supine Figure 4 | 8 breaths on each side
This is a stretch which relieves your pain at the lower back, piriformis and glutes.
Lie on your back. Bend the knees and keep the feet on the ground with a distance between your hips.
Put the right ankle above the left knee on your thigh while you’re bending your right knee. Pick your left foot. Put the right hand through the legs. Your hands should be interlaced behind the left thigh.
Your shoulders and head should be on the ground and at the same time, you hug the left thigh towards you. The right knee should be open. You have to feel it stretch through the outer right hip as well as the low back. Breathe slowly 8 times. Alternate sides.
Baddha Konasana | 8 breaths
You’ll relieve the compression of your hips and lower back with this gentle yoga pose.
Sit on the mat while you’re bending your knees and closing your soles together. Your knees should fall outwards similarly to a butterfly position.
Your spine should be lengthened while you sit up tall. While walking the hands forward, exhale. Fold over the thighs. Hold like this for 8 slow breaths. Inhale while you’re sitting back slowly.
Janu Sirsasana | 8 breaths on each side
Your glutes and hips will be relieved with this pose. The ability to move will be greatly improved.
Sit on the yoga mat. Use the right leg to straighten it in front of your body. Your left knee should be bent. The left foot should be put on the inner right calf or thigh.
Inhale while you’re sitting up tall. Use the arms to reach overhead. The navel should be drawn so that it could engage your core.
Try to reach the chest and arms while you exhale and take the bottom of the right foot. Your right knee should be bent so that you could reach your foot. Fold over the right leg. Hold like that for 8 slow breaths and alternate sides.
Crossed Ankle Forward Fold | 8 breaths on each side
This particular yoga pose will relieve the pain and you’ll feel amazing!
Stand on the yoga mat. The right ankle should be crossed in front of the left leg. Both of your feet should be on the ground firmly.
Bend both of the knees. Use a flat back to fold forward over the thighs. Your hands should be to the floor and bend them as you need to. In case you can’t reach the ground, take a yoga block as a support.
You should feel a deep stretch in the hamstrings and left hip while you’re walking your hands to the right. Hold it like that for 8 slow breaths. Use your hands to walk with them back to the center. Then, stand up slowly and alternate sides.