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Five Very Simple Poses To Relieve Sciatic Nerve Pain

According to the US Library of Medicine, Sciatica can affect anyone. Personal risk factors for Sciatica include age (45-64 years old),  smoking, mental stress, long-haul driving, strenuous physical activity (lifting and twisting).

Your sciatic nerve is the longest nerve in your body. It runs from your tailbone down each leg towards the outer edge of each foot.

Symptoms of Sciatica can include:

  • Pain anywhere along the sciatic nerve pathway: in the lower back, buttock, back of the thigh, and/or calf.
  • Fatigue, numbness, or loss of feeling in your legs and/or feet.
  • An electric, tingling, burning, pinching, or pins-and-needles feeling known as paresthesia.
  • Weakness that can cause your knees to buckle when you stand up from sitting.
  • Foot drop: a condition in which you are not able to flex your ankles enough to walk on your heels.
  • Reduced reflexes in your Achilles tendon and knee.

Most people with symptoms of sciatica can treat it with consistent, gentle exercise.

Try these five poses every morning and evening to passively stretch your hips and lengthen the lower back.

Two Knee Twist

  • Lay on your back.
  • Stretch your arms out to a 'T' position
  • Keep your shoulders on the floor
  • Bend your knees and turn them to the Right
  • Hold for 5-10 breaths
  • Switch sides.

Child's Pose

  • Get down on all fours
  • Slowly lower your bum to your heels
  • Stretch your arms out in front of you
  • If you can, rest your head on the mat below
  • Hold for 5-10 breaths.
  • If you need support for your head, place a block or a pillow beneath your forehead and another between your thighs and heels.

Standing Twist with Chair

  • Stand facing a chair
  • Place your Right foot on the chair
  • Your Right thigh and shin should form a 90 degree angle
  • Place your Right hand on your Right hip
  • Twist to the right,
  • Place your the back of your Left hand on the outside of your Right knee
  • Hold for 5-10 breaths

Standing Pigeon Pose

  • Stand facing a table
  • Lift your Right leg up and place it on the table
  • Lean forward
  • Gently walk your left leg back until you feel the stretch in your hip and lower back

Supported Bridge Pose

  • Arrange blocks and bolsters beneath the following areas:back of your headshoulder blades/upper back
  • Lay back upon the block and bolster
  • Extend arms to 'T' position
  • Extend legs out in front
  • Hold for 5-10 breaths

Alternative cushion arrangement:

  • Place a bolster, rolled up blanket or large pillow beneath your knees and shins
  • Recline on the ground with arms at a comfortable distance from your body - palms up
  • Hold for 5-10 minutes

Do you experience the discomfort of sciatic pain? Try these poses and let us know how they worked for you!

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