Pain and nerve damage can affect people of all ages and gender. It can be painful, agonizing, and frustrating. This is especially true in the case of sciatica. Sciatica is a medical condition that affects women more than men. However, it doesn’t mean that men are immune to this condition. The sciatic nerve starts in the lower back. It runs deep into the legs, buttocks, and lower muscles.
Once these nerves are exposed to compression, injury, or trauma, they become extremely sensitive and painful. Sciatica induces a sharp burning sensation in the affected area. The only effective remedy is a moderate workout and stretching combined with walking. Yoga is a perfect activity for this purpose. Not only you can do it anywhere but it also doesn’t strain the lower body as much as regular exercise. On the contrary, it helps soothe the muscles, nervous systems, and joints.
Keep reading this article to learn how you can treat and prevent sciatica with yoga.
Top 6 Yoga Poses for Sciatica Relief & Prevention
Yoga is very beneficial when it comes to treating sciatica pain. It can target those muscle groups and veins that have an intense burning sensation. By exercising specific poses, you can greatly improve blood flow to the target veins and relax them. Sciatica pain can be very disturbing for people and it can affect the quality of their lives. However, practicing yoga poses correctly can not only treat this medical condition but also enable people to prevent it altogether.
That being said, let’s delve deeper to explore some yoga poses beneficial for sciatica relief and prevention.
1. Dragon Pose
One of the best poses for sciatica pain relief and prevention is the Dragon pose. Below are the steps to do it correctly:
- Begin by getting in a tabletop position
- Get down on all your fours
- Bring the right foot between the hands and gently press it
- Ensure that the knee is right above the heel
- Place both hands on the floor on either side of the right foot
- Slide the left leg backward
- Give a good stretch to the hip and the thigh
- Without putting pressure raise the left knee slightly
- Breath deeply and hold this position
- Repeat 3 to 5 times
This pose is great for working the hip, groin, and thigh area. It also lets you stretch the hip flexors and quadriceps. As the sciatic veins stretch deep down in the lower body, this pose can help you alleviate pain in them. You can join a Hot yoga Downtown studio to learn this pose from experts and treat sciatica pain effectively.
2. Fish Pose
One more pose that is beneficial for sciatica pain relief and prevention is the Fish pose. Follow the below steps to do it accurately:
- Lie down on the back
- Bring your hands and palms up under the glutes
- Press on the floor while leaning back and bend elbows
- Lift chest so that the back is arched
- Bring elbows near each other underneath the back
- Drop your head back on the floor
- Hold and take deep breaths
- Repeat as necessary
This pose greatly stretches and decompresses the spine. In addition, it can provide relaxation in the lower limbs and back veins. If you want to reduce sciatica pain, then this pose is a must-try.
3. Cobra Pose
Another effective pose for sciatica pain relief and prevention is the Cobra pose. Below are the steps to do it accurately:
- With your toes facing down, lay on your belly on the floor
- Place the hands next to your chest
- Lift your chest, push up, and roll back the shoulders
- Let your head float back and keep your neck neutral
- Take deep breaths and hold this position
- Repeat 4 to 6 times
The cobra pose is great for relieving sciatica pain. It can let you stretch the lower back and reduce spine compression. As the spine decompresses, the sciatic nerves feel relaxed and the pressure on them is reduced.
4. Child’s Pose
One more useful pose for sciatica pain relief and prevention is the Child’s pose. Below are the steps to do it correctly:
- Shift your knees on the floor and sit back on your heels
- Spread your knees slightly apart and touch both toes of your feet
- Rest the forehead on the floor and place your belly on the thighs
- Extend your arms in the front
- Maintain this pose and take deep breaths
- Repeat 3 to 5 times
This pose lets you stretch your back and spine. The spine decompresses letting go of any veins that are trapped or experiencing pressure. This also warms the lower back and assists with reducing pain in the back muscles due to sciatica.
See also: Why Should You Practice Supine Twist Pose Regularly?
5. Locust Pose
Another helpful pose for sciatica pain relief and prevention is the Locust pose. Follow the below steps to perform it correctly:
- Lie on your stomach with palms facing up and arms alongside your body
- Lift the head, legs, arms, and the upper body off the floor
- While actively looking forward keep your arms and legs stretched
- Hold this position and take deep breaths
- Repeat as necessary
The locust pose is great for stretching the hip flexors, hamstrings, and glutes. This is especially useful in targeting and lowering back and sciatica pain.
6. Bridge pose
One last yet helpful pose for sciatica pain relief and prevention is the Bridge pose. To do it correctly, follow the below steps:
- Lie down on the floor
- Place your feet flat on the floor and knees bent
- Move your hands down at your sides and palms down on the floor
- Inhale and lift your stomach and chest
- Gaze upwards
- Hold and take deep breaths
This pose enables you to target stiff muscles. Blood flow increases to the muscles and helps them relax. It also improves oxygen saturation in the lower body. You can visit a yoga studio to learn this pose correctly and treat the excruciating sciatica pain smartly.
Say Goodbye to Sciatica Pain with Yoga
Sciatica pain is extremely irritating and excruciating for the affected people. Not only does it limit their movement but also affects their lifestyle. However, the good news is that it is treatable and preventable. Yoga is proven to reduce and even treat Sciatica pain in regular practitioners. This is why you must incorporate yoga into your life for this purpose. You can visit the best yoga studio in your locality and say goodbye to Sciatica pain forever.
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