Sciatica is the longest nerve in the human body that twigs out from the spine runs deep into the hips and goes down to the back of each leg- supposedly till the ankle. The problem is faced by many and can occur to anyone due to a wrong body posture, spinal disorders, lower back injury, slip-disc, bad lifestyle, etc. Sciatica is also the reason for lumbar disc herniation when the nerve gets pressed directly and causes an inflammation, and it leads to a radiant pain commonly referred to as the Sciatic pain.
The pain shoots up when the sciatica nerve further pressed and the circulation reduces in the area even more. The pain usually occurs on one side of the back and then extends to the buttocks, hips, legs, and goes all the way down to the ankle. The symptom varies from person to person and the most common is the numbness, tingling sensation, and regular pain.
The pain not only gives sleepless nights but also restricts other areas of a regular lifestyle. The problem needs to be cured early and with yoga, it is possible to eliminate it from the root.
- Dandasana (Staff Pose)
- Sit straight on the floor with the legs stretched out in front of you and feet pointed upward.
- Now place your arms beside the hips, and keep the head straight to the crown can face the ceiling.
- Now press the buttocks, hands, and heels against the floor and support the spine.
- Keep the upper body straight, but relaxed. Breathe normally and hold the pose for 30 seconds.
- For modification, you can raise your arms up straight and above the head.
- Lengthen your spine without putting a strain on it and hold for 30 seconds.
- Bhujangasana (Cobra Pose)
- Lie flat on your stomach on the floor with hands beside the body and the toes touching together.
- Now slide your hands towards the front beside the shoulders with the palms facing downward.
- Now inhale, and with the support of your hands lift your head and torso.
- Your forearms should be bent while you lift the head and trunk.
- Now slowly move your head and neck backwards, forming an arch in your neck and then to the back.
- Keep the shoulder blades firm. Press your hips, thighs, and feet against the floor. Hold the pose for 30 seconds.
- Rajakapotasana (King Pigeon Pose)
- Begin with being on your fours and then form Adho Mukha Svanasana pose.
- Now gently slide your left knee forward behind the left wrist, and slowly stretch the right leg backwards.
- Keep the knee straight and then take a deep breath. As you breathe out, bend your torso in front of you with the forehead touching the ground.
- Now lift the torso back to the previous position, and then fold the right leg at the knees.
- Then, push the torso back and stretch so that your head and foot touch each other.
- Now raise your arms up, folding from the elbow and hold the right foot.
- The pose gives a great stretch to your back. Hold the pose for a minute and then repeat the same on the other side.
- Salabhasana (Locust Pose)
- Lie flat on your stomach with arms placed beside the body and palms facing upward.
- Your legs should be together. Let your forehead rest on the floor.
- Now exhale and raise your head and torso till the chest. Now, raise your legs off from the floor and at the same time, raise your hands as well.
- The whole body weight comes down on the pelvis, lower ribs, and belly. Hold the pose for a minute.
- For modification, you can raise your legs more, lifting up from the stomach area.
- Ardha Matsyendrasana (Half Spinal Twist)
- Sit down straight on the floor with legs stretching outward in front of you.
- Now bend your left knee and place the left leg over the right leg. Then turn your upper body towards the left.
- Place the left hand behind the hips and palms facing downward.
- With the right hand, support the left leg or simply rest the arm on the right knee or on the floor.
- Hold the pose for a minute. Release and repeat the same flipping the sides.
- Supta Padangusthasana (Reclining Hand-To-Big-Toe Pose)
- Lie down straight on the floor with legs placed together and hands resting beside the body.
- Now raise your arms over your head and place it on the floor.
- Now breathe out and lift the right leg upward and then hold the toes with the right hand.
- If you can’t hold the toes with your hand, wrap a towel or strap around the floor and hold the ends with the hands.
- Hold the pose for a minute, release, and repeat the same on the other side.
Sciatica pain can be really consuming both mentally and physically, if not cured on time and can be quite harmful as well. Curb it with Yoga before it becomes chronic and requires a surgical intervention.
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in India. He loves writing and reading books related to yoga, health, nature and the Himalayas.