Sciatic nerve is the widest and the longest nerve in the body which begins in near the spine in the lower back and goes through each buttock and ends down in the back of each leg.
The annoying pain can be such a tortuous experience. Standing can be impossible and it hurt even more when you are sitting.
The usual symptoms happens on one side of the lower back and goes to the rear, legs and in most cases down to the feet.
There are people that complain about the pain in the one leg or rear while feeling numb in the other region. Often, the hurting leg may feel cold and weak.
Other symptoms that can be connected to the sciatic nerve are: weakness in the lower back or leg, numb thighs, burning or tingling sensation in the leg, rear and feet, losing control over the bladder as well.
On the other hand, there are conditions that affect this nerve, such as: spinal disorder, spondylitis, damaged or ruptured disk, spinal stenosis and so on.
Someone suffers more than the others but the worst can be leaving it like that and don’t treat it.
How Does the Pain Start?
There are several positions that can cause pain, such as: laughing, sneezing, coughing, sitting or standing, long walks, bending backwards or forwards. The pains occurs slowly, but can be worse at nights for instance.
In order to relieve from the pain, there are many medications or therapies, however, even the doctors recommend exercising like stretching for example.
Yoga is one of those specialized effective technique
The Alternative Therapies In Health in 2009 presented a study in which they stated that people with moderate to serious back pain who combined between yoga and regular care ( paint-alleviating medication) noted decidedly greater reduction in intensity and frequency in pain after yoga and regular care.
Important thing to mention: Always consider your therapist’s opinion about doing the exercise.
Couple Yoga Stretches For Relieving Sciatic Pain:
1.Dandasana Staff Pose
This is the basic yoga position which includes siting. It will stretch your legs, fiex lower back, promote blood circulation in the painful areas and release the sciatic nerve.
- Take your pad and sit on it with the legs outstretched in front of you with your hands on your sides and the palms touching the floor.
- Flex your feet forward while you stretching it
- Pull your back up and stretch your spine
- Stay in that position for like 15-30 seconds and take a deep breath
- Repeat this 5-10 times
With this exercise you can strengthen your lower back and promote your blood circulation to your lower hips.
Bad blood circulation is one the main reasons for sciatica pain. As a result of bad circulation which makes pressure that builds up and for many reasons sciatica pain can occur.
Making the blood circulation better can do wonders for your health and can resolve the pain.
- Lie with your face down and place your arms on your sides with the palms outwards. Your toes should point downward, touching each other, while the heels should be apart.
- Touch the ground with your chin, your leg is elongated and your pubic bone is pushed down.
With a deep breath raise your legs, arms and chest at the same time. Lift the knee of the ground. Put your shoulders together and straight up your neck. Once you’ve lifted, exhale and stay in that position for 5-8 seconds. Stretch your back slowly.
- While in this position, inhale and spread your legs apart. Then exhale and bring them together. Repeat this 5 times.
- Slowly bring your body to the âoor, fold your hands under your forehead and rest. Face down for one minute.
- Repeat this exercise for 5 times.
3.Supported Bridge Pose
This exercise is the right choice when it comes to major buttock and perfect choice for the sciatic pain.
- Lie down on your back, bent your knee and plant your foot firmly on the ground
- Draw in your heels close to your buttocks and lace your arms with palms down on your side
- Exert pressure on the floor with the feet and palms for support, take a deep breath and smoothly lift your hips ff the ground. Shoulders, neck and the head should stay on the floor, lower back should be elongated, and the knees should be apart.
- Stay in this position for 10-15 seconds and then exhale and come back down.
- Repeat this 5-10 time
The sciatic pain can be due to irritation and pressure on the sciatic nerve and pushing it against the tendons which are located beneath it.
- Lift yourself up and stand for your palms and knees
- Starting with your right leg, bring your right knee forward so its placed behind your right wrist and your right foot is in front of your left wrist. your chin should be at a 45-degree angle at this point.
- Slide your left back and stretch your torso forward
- Keep n this position for 5 seconds, inhale and stretch the hands in front of you bringing your forehead to the ground in the sleeping position
- Take a deep breath and stay in this position for 15-30 seconds. Make sure that you’re consciously pushing your left thigh toward the ground and pushing your stomach lightly in for balance
- Lift your head up, pull your hands back tuch your left toes in and pull your right leg back
- Repeat this with your left leg
- Repeat the exercise 5-10 times, alternating between your left and right leg.
5.Reclining Big Toe Pose
This is another amazing way to reduce sciatic pain and to make better the blood circulation.
› Lie flat on your back, bend your right knee and bring it in toward your chest
› Take an elastic strap, secure It around the ball of your foot and lift your right leg toward the ceiling.
› Meanwhile stretch your leg and your buttocks pressed to the ground
› Take a deep breath and keep up in that position for 10 seconds
› Lower your right knee toward your chest before placing your right leg back on the ground
› Repeat all of this with your left leg.
6.Spinal Twisted Pose
This exercise is good for releasing the tension and pain in the back and to promote circulation as well.
- Sit on your pad, stretch your legs and put the arms by your side
- Bend your right knee, put your right foot outside of your left thigh and hold your right toe with your left hand
- Put your right hand behind your back and put your upper body to the right, meanwhile breathe deeply.
- Stay in this position for 30-60 seconds, reverse the legs and repeat the exercise .