Yoga Poses to Improve Your Sciatica Pain
Sciatica pain can flare up often, so you should always consult your physician.
Sciatica is a pain in the lower back. It may travel through the hips and buttocks and then down your legs. It occurs when nerve roots (the sciatic nerve) become pinched or compressed. Sciatica usually affects one side. For me, it’s the left side.
Chronic sciatica may be a life-long condition. That’s why it’s important to find ways of relief.
For me it is yoga stretches.
Here are some yoga stretches that may help relieve your pain. I know these poses help me and I practice them about 3-5 times a week.
Here are 4 of my favorites. I like to start with:
1. Knees-to-Chest Pose – Start in easy pose. Gently lower your back to your mat raising your knees to your chest and hugging your knees with your arms. Apply a gentle stretch to your lower back by giving your knees a hug. Hug for several seconds. Release and repeat as often as you like. I like 3-5 intervals. When ready for your next pose, raise yourself up gently.
2. Bridge Pose with block – I like to use a restorative approach to this pose. Slowly lower your back and raise your knees while keeping your hips together and keep your feet parallel. Place a block under the flat part of your lower back (sacrum) and rest on it. I like to stay in this position for 60 seconds and do 2-3 sets in a setting. Remember to breathe.
3. Seated Spinal Twist Pose – Sit in your easy pose. Start by bringing a hand to the outside of your one of knees and your opposite hand on your mat behind pressing on your fingertips. Inhale, sit nice and tall and length your spine. Hold for about 10 seconds, when ready, switch to the other side. Remember to breathe. I like to do 3-5 rotations for this yoga stretch.
4. Child’s Pose - Kneel and sit on your heels gently. Make sure your big toes are touching each other. Spread your knees. Lean forward stretching your back and place your forehead on a blanket or block with your arms extended up on your mat or at your side or resting towards your back with your palms facing up. Hold for five to ten minutes.
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