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Effective Yoga Stretches For Sciatic Nerve Pain Relief

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Effective Yoga Stretches For Sciatic Nerve Pain Relief

Sciatic nerve pain comes from a tenderness of pain along the sciatic nerve. It will usually show up on one side of the body, although there are sciatic nerves running down each each leg. They are connected at their core to several nerve roots that come from the spinal cord. The sciatic nerve runs between layers of your glutes and the deep muscles of the back of the thigh, down the outside edge of your leg and down to your feet.

What Is The Sciatic Nerve?

As the largest nerve in the body, when it becomes agitated, you’ll experience the symptoms in many ways. Nerve pain, weakness, and tingling can be felt in the buttocks, back of the thigh, and into the toes. In over 70% of the cases of sciatic nerve pain, it’s the tightness of muscles that causes pain, also known as the piriformis.

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Yoga is an ancient practice combining poses and movements which nurture the body. Some of these poses offer sciatic nerve pain relief. Yoga also has the ability to help you manage the pain through various poses that invoke positive energy.

Why Yoga Helps Ease Sciatic Nerve Pain

If your sciatic nerve pain is due to piriformis, there are gentle yoga poses that offer sciatic nerve pain relief. They can align, lengthen, and strengthen the back. Yoga is capable of managing and reducing problems that are caused by herniation, often reducing it. Gentle poses that include basic asanas include the half spinal twist and downward-facing dog. These poses align your spine as well as lengthen and strengthen the back. Be gentle with these poses, working on them progressively for a few minutes every day.

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Ardha Matsyendrasana (Half Spinal Twist)

This yoga pose will give the piriformis a mild stretch, encouraging the muscles to lengthen.

  1. Sit on the floor with your knees bent and your feet flat in front of you.
  2. Take your right foot, put it under your left knee and around to your outer left hip. The right knee should be pointing forward.
  3. If your left sit bone is lighter on the floor than your right, lean into the left sit bone. This will be the stretch you’re looking for.
  4. Hold your left knee with both hands. Hold the pose and breathe in deeply while lengthening your spine. Breathe out and relax the spine.
  5. Repeat the exercise on the other side. Try doing this three times daily on each side, holding the pose for 20 seconds at a time.

Adho Mukha Svanasana (Downward-Facing Dog)

This pose does many things for the body and the mind, including a deep stretch for the hamstrings and lower back. Any pose that incorporates a good hip stretch is going to help with sciatic nerve pain relief. Tight hamstrings are connected with a tight piriformis, which further constricts the sciatic nerve.

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  1. Get on your hands and knees on the floor.
  2. Put your knees below your hips with your hands a little bit forward of your shoulders.
  3. Spread your palms with index fingers turned out a little and turn your toes under.
  4. As you exhale, lift your knees from the floor. Keep them slightly bent with heels lifted off the floor.
  5. Focus on moving your tailbone away from your pelvis, pressing it lightly toward the pubis.
  6. Lift your sitting bones up toward the ceiling.
  7. When you exhale, push the top of your thighs back, stretching your heels down on to the floor. Make sure not to lock your knees.
  8. Press the base of your index fingers into the floor. Feel yourself lifting along the inner arms to the shoulders. Firm your shoulder blades and widen them. Make sure not to let your head hang, instead keep it between your upper arms.

Raja kapotasana (King Pigeon Pose)

Sciatic nerve pain can be reduced with yoga poses that “passively” stretch your hips. You want to use poses that create an external rotation of the thigh. The King Pigeon Pose is known as the king of hip openers and is the strongest of all the piriformis stretches. As it’s a deep stretch, when you try it for the first time, stay on the edge of the stretch and breathe. This is going to allow the piriformis to release.

  1. Begin on your hands and knees, bring your right knee forward and out to the right.
  2. Bring your right foot forward also until the heel is aligned with your left hip. Your shin should be at a 45-degree angle. In order to protect your knee, keep your foot flexed.
  3. In order to stretch the right piriformis, lean your upper body forward, tuck the toes under and walk the left leg until it’s straight back. This will allow your right thigh to rotate out passively. The hip will naturally descend to the floor.
  4. Make sure your hips are level to the floor and square to your mat. If your hip doesn’t reach the floor, use a blanket.
  5. Do this pose on the other side. Hold the poses for a few minutes, using your breath to go deeper into the pose.

Featured photo credit: Earl McGehee/Flickr via flickr.com

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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