Advertising
Advertising

Effective Yoga Stretches For Sciatic Nerve Pain Relief

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.

Advertising

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.

Advertising

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.

Advertising

  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

Advertising

More by this author

Loraine Couturier

Content creation and marketing

5 Ways to Excel in Life Regardless of Obstacles How To Mend A Broken Heart After A Heart-breaking Goodbye Insecurities Are Hidden Wounds That Take Time to Heal in Any Relationships 7 Things “I Love You” Doesn’t Mean 7 Ways to Thrive Now By Fixing Mistakes From The Past

Trending in Health

1 9 Benefits of Napping (Backed by Science) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 20 of the Best Guided Meditations for Sleep and Insomnia 4 9 Best Sleep Tracker Apps to Help You Get Adequate Sleep 5 10 Green Tea Benefits and the Best Way to Drink It

Read Next

Advertising
Advertising
Advertising

Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

Advertising

Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

Advertising

2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

Advertising

4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

Advertising

6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

Read Next