8 Easy Yoga Poses to Relieve Sciatica Pain in 16 Minutes or Less
The sciatic nerve is the longest single nerve in the human body which runs from each side of the spine through the thighs and calf muscles and all the way to the foot.
The average person is at 40 percent risk of experiencing sciatica pain at a certain point in their lives, which doesn’t necessarily mean that it would be a chronic pain. Sometimes it is manifested by weakness in the knees and tingling in the legs.
Symptoms Of Sciatica Trouble
- Pain in the lower back, buttock, back of the thigh, or the calf
- Foot drop: a condition in which you are unable to flex the ankles enough to walk on the heels
- Reduced reflexes in the Achilles tendon and knee
- An electric, tingling, burning, pinching, or pins-and-needles feeling
- Weakness in the knees
Causes of Sciatica Pain
There are two major causes of sciatica pain: herniation in the lumbar spine and piriformis. The first one is a serious condition and seeks immediate medical attention while the latter is more common and is a result of the irritatation of the nearby sciatic nerve, causing pain, numbness and tingling.
Reducing Pain in Your Sciatica
To reduce sciatica pain, especially if caused by piriformis, there are a couple of stretches which can help stretch the lower back and thus alleviate pain.
1. The Standing Back Twist
Begin by putting the foot on a chair and placing the outside of the opposite hand on the raised knee. The other hand should be placed on the hip. Turn the upper body while keeping the hips forward and stay in this position for 30 seconds before switching.
2. The Knee Raise
Lie on the back and then bring one knee to the chest, while keeping the other leg straights. Push down with the knee and pull up with the hands, keeping the shoulders on the ground.
3. The Two Knee Twist
Lying on the back, spread the arms to form “T”. Turn the knees out to one side while keeping the shoulders on the ground. Stay in this position for 60 seconds and then switch sides.
4. The Single Knee Twist
Begin by lying on the back, and keeping one leg straight. Then, bend one knee to a 90° angle and place the opposite hand on the bent knee. Keep the arm on the flood and both shoulders against the floor.
5. The Twisted Lunge
While harder and more challenging, this pose really opens the hips. Step one leg forward and bend the knee. Keep the other leg behind. Ai at keeping the feet one leg`s length apart and then turn the back, placing the opposite elbow on the outside the bent knee. Keep the palms together and stay in this position for 30 seconds.
6. The Seated Twist
Begin by keeping the legs straight in front of you and then bend on the leg at the knee, placing it on the outside of the other knee. Put one hand on the floor behind you and put the opposite elbow outside of the bent knee. Turn to face behind while keeping the legs pointing in front of you.
7. The Cat Pose
All you have to do is o get on the hands and knees, bending the back down and lifting the chest by pulling the shoulders back. Breathe and hold this position for 10 seconds. Return to the original position, push the chin into the chest, and raise the back. Hold for 10 seconds and keep doing this for a minute.
8. Child’s Pose
Child`s pose is definitely the easiest pose among the ones on this list. Get down on the hands and knees and lower the buttocks towards the heel, leaving the hands on the ground in front of your body. Hold as much as possible.