Sciatica is a disease caused by damage or pressure by a herniated disc or bone spurs on the largest nerve in the human body known as the sciatic nerve. This causes immense pain right from the lower back that radiates to both of the legs. The disease is prone to happen to adults between the ages of 40 and 60, especially to those who are already suffering from lower back pain. Most doctors suggest yoga asanas for sciatica as it helps in the healing process in a more natural way that has its effects for a longer period without any side effects. Yoga asanas for sciatica focus on low-impact yoga poses that stretch your inner nerves without putting much pressure or stress on the nerves or muscles. Yoga in general has various health benefits with long-run effects but it is beneficial for those who suffer from back pain & leg pain.
Yoga stretches improves blood flow through veins, increases muscles’ mobility & efficiency, stretches out every part of our body, and is also healthy for mental health as it provides stress relief. Yoga poses are low-impact exercises that do not require stamina so anyone can commit to it without losing motivation because of lack of stamina in them.
Instructions for Yoga Asanas for Sciatica
These yoga poses will help in stretching out your sciatic nerve which starts from your lower spine and ends at your foot. Yoga poses involve holding a particular exercise for a period of seconds before changing to the next pose which gives muscles enough time to stretch allows them to adjust to the body movements and helps muscles stretch deeper than usual.
Note:- Before getting into yoga asanas for sciatica make sure to stretch out properly to eliminate any stiffness in your muscle .
Relax your mind, shoulders, hands, legs, and fingers, and keep them loose.
Stretching exercises
- Sit on a map in a comfortable position with your back and neck straight. Then drop your chin towards your chest, circle it towards your right shoulder, then circle it towards your left shoulder, then bring it forward.
Repeat this for 5 times.
- Next, fold your legs, criss-cross and place your right palm on your left knee, and twist your upper body towards the left, hold this position for for few seconds then repeat it by placing your left palm on your right knee and twisting your upper body towards the right and hold it for a few seconds.
Repeat this for 5 times.
Yoga asanas
1. Child pose
For child Pose (balasana) Kneel on your yoga mat with your big toes touching the ground. Bend your upper body forward, lowering onto your thighs. Extend your entire arms forward with your palms facing downward. Rest your forehead on the mat gently. Inhale & exhale slowly.
Hold onto the position for 30 seconds and slowly return to your seated position
2. Downward-facing dog
Position yourself on both of your palms wide and knees at a comfortable distance from each other, touching the ground. Lift up your hips and straighten your legs with your toes facing forward.
(You can bend your knees slightly, start by stretching at your comfortable pace )
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your seated position
3. Half moon pose
Stand up straight and keep your feet a bit less than shoulder-width apart. Place your right foot at 90 degrees and shift your upper body onto your right leg. Bend your waist and touch your right palm with a straight arm towards the ground.
Simultaneously lift your left leg parallel to the ground, and slowly raise your left arm into the air forming a straight line.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
Repeat this with your other leg.
4. Cobra pose
Lie face down with legs extended, and tops of feet pressing into the mat. Place hands under shoulders, elbows bent, and palms on the floor. Press the tops of your feet into the mat, keeping your legs straight and together.
Use your back muscles to slowly lift your chest off the floor, keeping elbows close to your body.
Roll your shoulders back and down, keeping your chest open and face forward or slightly upward.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
5. Locust pose
Lie face down with your legs extended, arms alongside your body, and touch your forehead on the mat. Press the tops of your feet into the mat and lift your legs while keeping them straight and together. Inhale and lift your chest, head, and arms off the mat, using your back muscles.
Pull your shoulder blades together and lift your chest while keeping your face forward.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
6. Gas release pose
Lie down on a mat with your back legs extended and arms by your sides. Bend both knees and draw them towards your chest, holding your shins.
Gently press your knees toward your chest, applying pressure to your abdomen.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
7. Reclined pigeon pose
Lie on your back with knees bent, feet flat on the floor, and arms by your sides. lace your right ankle on your left thigh, just above the knee, creating a figure-4 shape. Reach your hands behind your left thigh or shin, gently pulling your left leg toward your chest.
Press your right knee away from your body while keeping your shoulders relaxed.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
8. Bridge pose
Lie on your back with knees bent, feet flat on the floor, and arms by your sides. Press your feet into the mat and engage your glutes and core to lift your hips. Inhale and lift your hips toward the ceiling, creating a straight line from shoulders to knees.
Roll your shoulders underneath you, press your arms into the floor, and lift your chest up.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
9. Legs up the wall
Sit comfortably next to a wall with one side of your body touching it. Slowly lie down on your back and swing your legs up the wall so your body is in an “L” shape. Your hips should be as close to the wall as possible. Place your arms by your sides, palms facing up, and relax your shoulders and neck on the floor.
Keep your legs straight and relaxed, with the weight spread evenly across your legs and feet.
Inhale & exhale.
Hold onto the position for 30 seconds and slowly return to your normal position.
10. Sitting half spinal twist
Sit comfortably on a mat with your legs extended and spine straight. Bend your right knee and place your right foot outside your left thigh. Inhale to lengthen your spine, exhale, and twist to the right, placing your left elbow outside your right knee.
Place your right hand behind you for support, keeping your chest open.
Inhale & exhale.
Hold the position for 30 seconds and slowly return to your normal position.
FAQs for Yoga Asanas for Sciatica
Yoga can remediate sciatic pain and enhance flexibility but the effectiveness greatly depends on the severity. Regular practice can help relieve chronic pain-for cases more severe, it is better to consult a physician.
Practicing yoga thrice or four times a week can prove more than beneficial to alleviate sciatica pain. Key to all, keeping a regimen would work wonders considerably on improving flexibility and strength in affected areas.
There are some yoga asanas not suitable to cure sciatica. It is recommended performing low-impact asanas such as child pose, cobra pose, and bridge, while others, which strain the lower backs, should be avoided.
Yes, beginner-friendly yoga is meant for sciatica. The poses are given as low impact and can be allowed under a teacher’s guidance for correct alignment.
Yes, consult with a physician if you have extreme sciatica or other medical conditions, as that will help to prevent any mishaps with yoga treatment.
Conclusion
Doctors encourage patients with sciatica to indulge themselves with yoga because yoga asanas for sciatica are specifically focused on stretching out your back, legs & arms which improves its stretching ability and strengthens the core muscles. As we know sciatica is majorly common among middle-aged adults who do not have much stamina to perform HIIT workouts due to factors like bone density, age, blood pressure, and heart problems in some cases, for this very reason yoga exercises are recommended by experts. Yoga provides high health benefits with low impact poses which have long-term effects on our health. Following yoga daily will not only improve your physical health but will also improve your inner health, and mental health, enhance your concentration power, level out your heart rate, improve blood flow, and will also stabilize your temper.