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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.

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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 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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