Every person has about 40% chance of developing sciatica pain in a lifetime, and these odds increase as we get older. Sciatic pain radiates from the sciatic nerve, which is the longest nerve in our body, stretching from the foot through the calf and thing all the way to our spine. Sciatica pain can manifest through mild symptoms like numbness or a tingling sensation in the feet, legs or buttocks and range to severe pain in these same areas.
This problem is a very common one and many people who suffer from sciatica pain complain of weakness in the legs, reduced ankle flexibility and reduced Achilles tendon reflexes. If left untreated, sciatica pain can obstruct your everyday movement and cause excruciating pain but luckily for you there are a number of yoga stretches which can help you reduce the pain and restore the mobility in your legs. Below you’ll find 9 of the simplest yoga positions which will provide great relief and ease the pain and discomfort for sciatica sufferers.
Standing back twist.
This pose is so versatile and useful for a number of conditions. You can perform it at home, during your work break or wherever you find it suitable. Just grab a chair or some other surface to elevate your foot and turn in the direction of the raised leg.
Get down on the ground and lie on your back. Lift your knee and bring it towards the chest, keeping your other leg on the floor in a straight position. Press the lifted knee to your chest as hard as you can and remain in that position for at least 30 seconds. Keep your shoulders pressed against the floor at all times.
Reclining toe pose.
It’ll be ideal to use an elastic strap for this exercise but if you don’t have one you can use a robe belt or a thin towel. Wrap it around your foot base and lift that leg straight towards the ceiling. Don’t point the toes but keep them flexed towards you. Make sure the buttocks are firm on the floor. Don’t push too hard to keep your leg fully extended, just keep it as straight as you find it comfortable and as you repeat it over and over again your flexibility will improve. Bend the leg at the knee towards your chest and push it back on the floor.
Single leg twist.
Get down on your back and place one knee over the other leg. Place one hand (the closest to the knee) on the bent knee while you turn your upper body in the opposite way.
Upright king pigeon position
Maybe you know the king pigeon position maybe you don’t, but this is a simpler variation of that pose. You can do it anywhere, you just need a table and nothing more. Put your right leg on the table and lean forward. Keep in this position and start shuffling back with the foot still on the ground.
Basic seated twist.
Sit down on the floor and fold your leg over your other leg. Draw your other leg back until your heel touches your behind. Wait until you feel comfortable and start rotating your body towards the leg on top. Hold onto the leg on top and keep your stretch taut. Your back should be in a straight line. Breathe in while you lift and breathe out while you twist.
This pose is very basic but also super effective if performed in the proper way. Sit down on the floor and stretch your legs. Position your hands besides you on the ground. Start flexing the toes towards you and keep your heels on the ground and legs straight. Stay in this position for a while and relax your body afterwards. The pose is great for stretching the hamstrings.
Standing hamstring stretches.
Here’s another excellent hamstring stretch. With a table in front of you raise your leg at hip height or a little bit below and place it over the table. Make sure your hips are faced forward (if your hamstrings are tight they’ll automatically pull outwards). Your toes should be pointed up. If you want a more challenging stretch bend towards your knee but keep your leg and back straight at all times. Your hip opening must stay down so you might even loop a belt over your raised leg and the foot on the ground.
And finally we’ve got an easy one to wrap things up. Get down on your knees and drape forward, gently stretching your arms in front of you. This is a great pose for the end of the day as it’s good for back and arms stretching. Stay in this position for a while and relax.
Sciatica pain is known to be excruciating especially if it lasts for a long time. These easy yoga stretches are doable and performing them will give you great relief. Perform each of the poses for 30 seconds and repeat them with the opposite legs or body parts. With regular repetitions the poses will become even easier and you’ll notice significant improvement in your condition.
Article and image source: http://home.remedydaily.com/