Sciatica is the pain in the lower extremity, caused by the irritation of the sciatic nerve. The pain is mainly felt from the lower back area to the thigh and can travel down below the knees. The sciatic nerve is the largest nerve of the human body and this nerve begins from the nerve roots in the lumbar spinal cord to the lower back and finally extends through the buttocks to send the nerve endings down to the lower limb. The pain of sciatica is also referred to as the sciatic nerve pain. (Yoga for Sciatica)
- It is a nerve pain due to the irritation of the sciatic nerve.
- The sciatic nerve is the largest nerve in the human body.
- This nerve begins with the nerve roots in the spinal cord in the lower back and extends via the buttock area to send the nerve endings down to the lower limb.
- Sciatica pain is mainly felt in the lower back to the thigh and traveling down below the knees.
- Treatments for this disorder depend upon the cause and the severity of the pain.
The common causes of Sciatica and the sciatic nerve pain are as follows:-
- Lumbar disc herniation
- Irritation or inflammation of the sciatic nerve
- Abnormal intervertebral disc
- Irritation of the nerve from the adjacent bone
- Muscle irritation
- Internal Bleeding
- Lumbar spine infections
- Sciatic pain pregnancy
SCIATICA RISK FACTORS:-
Risk factors for sciatica are:-
- Degenerative arthritis of the lower (lumbar) spine
- Lumbar disc disease
- Slipped disc
- Trauma or injury to the lumbar spine.
SCIATICA SIGN & SYMPTOMS:-
Symptoms of Sciatica are:-
- Burning sensation
- Tingling radiating from the lower back and upper buttock area down to the back of the thigh to the back of the leg.
- Lumbar Pain
- Buttock Pain
- Hip Pain
- Leg Pain
- Lower Back Pain
YOGA EXERCISES FOR SCIATICA:-
The Standing Back Twist
This pose is great for the people who are less flexible and have very little experience with the advanced yoga poses. Place the left foot on a chair and place the right hand on the raised knee and have the left hand rest on the hip. Turn the entire upper body to the left side as far as possible without causing pain, but keep the hips facing forward. Hold on to the final position for around 30 seconds, then release and repeat it on the other side.
The Knee Raise
Lie on the back and draw one knee to the chest while keeping the other leg straight and at rest on the floor. Press it against the chest, pushing it as far down as possible, and hold the position for around 30 seconds. Make sure that the shoulders are firmly planted on the floor.
The Two-Knee Twist
Lie on the back and extend the arms to both sides, forming the letter “T” and then bend both the knees together. Keeping the shoulders on the floor, turn both of the knees out to one side and hold this position for around one minute and then repeat it on the other side.
The Single Leg Twist
Lie on the back with extended arms and bend the left knee to a 90-degree angle, while keeping the other leg straight. Place the right hand on the bent knee and turn the upper body to face the left arm and hold this position for around 30 seconds and then repeat it on the other side.
The Twisted Lunge
Take a step forward with the left leg and bend the knee, while keeping the other leg out behind. The feet should be around one leg’s length apart. Twist the back to place the right elbow on the outside of the bent knee and then hold for around 30 seconds and then repeat it on the other side.
The Seated Twist
Sit on the floor with the legs extended straight in the front. Bend the knees and put the feet on the floor and then slide the left foot under the right leg to the outside of the right hip and lay the outside of the left leg on the floor. If it is uncomfortable, then just keep the left leg extended in the front. Now, bring the right foot over the left leg and place it on the floor just outside of the left hip. Put the right hand on the floor behind and twist the torso toward the inside of the right thigh and set the left upper arm on the outside of the right thigh and near the knee. Hold this final position for around 30 seconds and then repeat it on the other side.
The Cat Pose
Get down on all fours and bend the back down as much as possible and lift the chest by pulling the shoulders back. Hold it for around 10 seconds while breathing slowly and deeply. Return to a flat back and then perform an opposite movement by raising the back as much as possible, while tucking the chin into the chest. Hold on for 10 seconds and then release and repeat.
The Child’s Pose
Get down on all fours and then move the body back toward the heels and sit on them, while keeping the upper body resting on the floor and the arms extended in the front. Hold on to this position for as long as possible.
SCIATICA YOGA POSES TO AVOID:-
- Dolphin Pose
- Downward-Facing Dog Pose
- Plow Pose
- Extended Triangle Pose
- Reclined Hand to Big Toe Pose
- Wide-Legged Forward Bend Pose