Sciatica happens due to injury, compression and irritation in the sciatic nerve, and this is one of the biggest nerves in the human body. Sciatic nerve pain can affect your lower back and this pain run deep through the thighs, buttocks and legs.
If your muscles are tough, excessively used and injured then, this can also lead to sciatica nerve pain. Sciatica nerve pain can be mild to severe and this can cause various symptoms like burning sensation in your legs, weakness in your legs, tingling in your legs, and numbness and inflammation in the affected areas.
Depending on the situation, in some cases, sciatica pain is like a minor issue with moderate pain or discomfort but it is important to get the treatment on time to avoid any further complications. Therefore, today we will discuss some of the yoga asanas that can be helpful to sciatica pain treatment.
Why yoga asanas are helpful in sciatica pain?
1. Yoga helps to reduce the intake of painkillers.
2. It improves your muscles flexibility and overall strength of muscles.
3. Yoga helps to improve flexibility and reduce limitations.
4. Yoga helps to reduce severe sciatica nerve pain.
Yoga Poses for Sciatica Nerve Pain:
1. Half moon pose: This is also helpful “yoga pose for sciatica pain“. Half moon pose is also known as Ardha chandrasana and in this yoga, asana helps to improve your body balance, strengthen your body and helps to stabilize your entire body. Ardha chandrasana helps to improve flexibility, stretches your spine, thighs, glutes, and relieve tension.
Steps to practice Ardha chandrasana are:
· Get the support of a wall, you can also keep a block under your hand.
· Then you need to stand straight with your right foot in front like a triangle.
· Then, try to bend the right knee deeper and shift your weight towards the right foot.
· Then bring your left arm near to your hip area.
· Then, try to shift your left foot forward, and try to reach your right hand towards the floor in front of and to the right of your right foot.
· Then, lift your left leg in the parallel direction to the floor and press out through your left heel.
· Then, lift your left hand upward towards the sky and then turn your gaze upwards.
· Try to be in this yoga asana for one minute and then slowly release and come back to the starting position.
· Follow the same steps on both sides.
2. Half lord of the fish pose: This pose is also known as Ardha Matsyendrasana and its helpful yoga pose for sciatica pain. This asana helps to stretch your spine and lengthen your spine to reduce tension and pain. You can feel the stretch while doing this asana or while twisting the lower back.
Steps for Ardha Matsyendrasana are:
· First you need to sit on a yoga mat and then, bend your left leg, try to place your left foot on the ground over the right knee.
· Then, bring your right hand on the left foot and hold the big toe of the left foot.
· While doing things try to keep your back straight.
· Your gaze should be in the front.
· Repeat these steps with the right leg as well.
· Try to hold this asana for at least one minute.
3. Child pose: This yoga pose is also known as Balasana. This pose helps to relax your muscles and to stretch your spine. This yoga asana helps to improve your spine flexibility and gives a nice stretch to your spine to relieve tension. Balasana also helps to open and stretch the lower back, hips, and thighs. While doing Balasana you can also get a cushion and bolster on your forehead, thighs and chest area.
Steps to practice Balasana are:
· First all you need to sit on a yoga mat, folding your legs and making sure big toes are together.
· Then, place your forehead on the ground.
· And keep your knees as wide as your shoulders but do not stress your shoulders.
· Then rest your arm along with the body.
· Then, lay the torso between your thigh areas.
· Then, try to keep your palms open towards the ceiling.
· Then keep your big torso together.
· You can hold this yoga asana for 5 minutes.
4. Reclined Pigeon Pose: This yoga asana is also known as Supta Kapotasana. This yoga asana helps to reduce the pressure on the hip area and support your back muscles. Supta Kapotasana also gives a nice stretch to your piriformis muscles, your glutes and your hips.
Steps to practice Supta Kapotasana are:
· First of all lie down on your back, and your neck should be resting on the yoga mat.
· Make sure your shoulders are aligned in one line.
· Raise both your legs towards your stomach area and then clasp your hand and pull your knees.
· Your hands should be clasped around your thighs and your feet should be flexed.
· While you are holding one leg thigh, your other legs should be resting against the other leg’s knee.
· You can hold this yoga asana for one minute.
5. Cobra Pose: This yoga asana is also known as Bhujangasana. This yoga asana helps to increase flexibility in your spine and strengthen and stretch your spine muscles. Bhujangasana also improves the blood circulation in your spine areas, which can be helpful to reduce sciatica nerve pain.
Steps to practise Bhujangasana are:
· First you should lie down on your stomach.
· Then keep your hand in front of your shoulders.
· Then, slowly raise the upper half of your body towards the ceiling.
· Try to stretch your upper half but try to be gentle with the stretch and pushing.
· Tilt your head backwards until your chin points to your forehead.
· Try to inhale and mimic head movement with the rest of your body and try to straighten your arms as well.
· Then try to roll your shoulders backwards, and downwards.
· Try to hold this yoga asana for 30 seconds and repeat it one to three times.
6. Knees-to-Chest Pose/Wind-Relieving Pose: This yoga asana is also known as Pawanmuktasana. Pawanmuktasana is beneficial to relieve tightness and improve flexibility in the hips, back, and glutes area. It is better to practise this asana one leg at a time, to feel the intensity of Pawanmuktasana.
Steps to practise Pawanmuktasana are:
· First lie down on your back and keep your feet together.
· Your arms should be beside your body.
· Try to take deep breaths.
· Then raise both your legs (knees should be folded) hold with both your hands and keep it near your chest area.
· Try to deepen the stretch and make sure you lift your head and tuck your chin into your chest area.
· Try to hold this pose for at least one minute.
7. Legs-Up-the-Wall pose: this yoga asana is also known as Viparita Karani. Viparita Karani makes you feel relaxed and bring you to a resting and recovering state.
Steps to practise Viparita Karani are:
· First of all lie down on your yoga mat.
· Your head should be touching the ground.
· Keep your hand beside your body.
· Then, pull both your legs (stretch your legs while doing this) and try to place your hand on your back to support it.
· While doing this your elbow should be pressing against the yoga mat.
· Try to raise your legs upwards, push them towards the ceiling to keep them upwards.
· Try to soften your throat and take deep breathes.
· Try to be in this yoga asana for 20 minutes.
8. Downward-Facing Dog: This yoga pose for Sciatica pain helps to improve your body alignment relieve tightness and reduce pain. Downward-Facing Dog also helps to correct your body imbalance and strengthen your entire body.
Steps to practise Downward-Facing Dog are:
· Lie down towards your stomach area.
· Then try to pull your ribcage and the belly area in the upward direction.
· While doing this push your hand against the floor.
· Try to keep your feet outside the edges and parallel to your hands.
· Make sure you push your knees backwards and do not bend your knees while pulling your belly area upwards.
· Try to wrap your shoulder blades around your rib cage.
· Try to stretch and lengthen your sitting bones to the sky.
· Hold this yoga asana for one minute.
9. Locust Pose: This yoga asana is also known as Salabhasana. This pose strengthens your spine, glutes, and thighs. It stabilizes your core and lower back. It also promotes circulation and flexibility in your hips.
Steps to practice Salabhasana are:
· Lie down on your yoga mat on your stomach.
· Then, try to keep your legs stretch and keep your legs parallel to your shoulder.
· Then, use your back muscles to lift your chest upwards and at the same time use your leg muscles to lift your lower body.
· Keep your toes pointed while you are lifting your upper and lower body in the upward direction.
· Keep your arms stretched and your fingers should be facing towards your feet.
· Try to keep your leg muscles pointed.
· Try to hold this yoga asana for 30 seconds then repeat these steps two to three times.
10. Bridge Pose: This “yoga asana for Sciatica Pain” is also known as Setu Bandha Sarvangasana. Setu Bandha Sarvangasana helps to increase blood circulation in the glutes, core and leg area. These yoga asanas help to strengthen the spine and relieve tension and pain.
Steps to practice Setu Bandha Sarvangasana are:
· Lie down on your back.
· Then, fold your knee and try to align your ankles and knees in a straight line.
· Your thighs should be parallel to the floor.
· Then, lift your buttocks off the floor and clasp your hand under your shoulders to support your body.
· Your chest should be lifted while you are lifting your buttocks off the floor.
· Hold this yoga asana for one minute and repeat this 10 times.
Yoga Asanas you should avoid in Sciatica nerve pain:
First of all, it is better to always consult your doctor before you practice yoga asanas or do any exercise because every person and their body is different. Once, your doctor allows you to practice these yoga asanas it is better to do follow all the steps and do it while keeping all the precautions in your mind.
Do not overdo any yoga asana or exercise, because healing takes time and you should not hope for overnight or quick healing. In some cases, people get relief soon than they expected and in some, it can take years or months to get back to the normal condition. The reason you should first ask your doctor is that your doctor knows your sciatica problem and based on it he/she will decide whether practising yoga asanas or exercise is good for your recovery or make it worse.
Better to follow all the precautions to avoid injuries because you are doing yoga asanas to improve your condition not to make it worse. So, it is better to remember this and if you are a beginner keep someone who already did yoga asanas before and uses professional help.
1. Avoid seated and forward bends because this can strain your lower back muscles or pelvis.
2. If you are not able to do certain yoga asana or exercise with one of your legs, then no need to worry try to use support or do as much as you can.
3. If you are pregnant and suffering from sciatica try to avoid yoga poses because this can compress or strain your stomach and put excess pressure on your belly area.