Yoga as Quick and Long-Term Relief from Sciatica
Sciatica refers to nerve pain caused by a pinched, injured, or irritated sciatic nerve. The sciatic nerve is the longest nerve in the body. It starts in the lower back then runs through the hips, buttocks, legs, and feet on both sides of the body. The pain is often described as a persistent, sharp, burning, or throbbing pain that radiates from the lower back down to one or both legs.
Because the nerve is prone to pinching due to its length, sciatic pain is a fairly common condition that affects 40% of the population. In the US, about 3 million adults live with sciatica. People who are tall, overweight, or susceptible to recurring back pain tend to be at a higher risk of developing sciatica.
Sciatica is often lumped with other types of pain disorders and it's a condition that's largely misunderstood. And though this condition is treated with pain meds, you can go the all-natural route by turning to yoga for sciatica relief.
Studies prove that certain yoga poses soothe sciatic pain by minimizing lower back pain, strengthening the muscles, and improving the range of motion. The best yoga poses for sciatica relief are those that stretch the spine, lower back, and glutes. Here are some of our recommendations:
Top 5 Yoga Practices for Sciatica
Half Lord of the Fishes Pose
Ardha Matsyendrasa gives the spine a gentle stretch, releasing the tension, pain, and stiffness caused by sciatic pain. The key is to feel the slow movements of the twist to soothe the pain.
A small study found that cobra pose is effective in alleviating pain and discomfort caused by sciatica. Bhujangasana stretches and strengthens the spine while also boosting flexibility and blood circulation.
Cobra Pose
Locust Pose
Another yoga pose that's proven effective in relieving sciatic pain. Salabhasana gently strengthens the spine all the way down to the buttocks and thighs. It restores or improves core and lower back strength while also boosting hip flexibility.
Rajakapotasana and Supta Kapotasana do wonders for stiff, painful lower back and hips. These poses release lower back tension while soothing painful hip muscles. The reclined pigeon pose soothes painful glutes and hips while toning the piriformis muscle.
Pigeon and Reclined Pigeon Pose
Bridge Pose
Do you often feel spine stiffness and pain? Setu Bandha Sarvangasana eases pain and tension in the spine while also boosting blood circulation. It also engages the glutes, core, and the legs, giving deep relief and quick healing from sciatic pain.
Just like any type of sports, you’ll be better at yoga if you do it often. Don’ be disheartened if you cannot do the poses right or if you trip and fall. Give yourself time to adjust. Your body will become accustomed to the practice if you attend classes consistently as opposed to attending long sessions occasionally.
Practice Makes Perfect
Even a daily 15-minute yoga sesh does a world of difference to the mind, body, and soul compared to a marathon, once a month yoga session. When you do something often enough, the body becomes familiar with the practice. Eventually, the body becomes more flexible, allowing you to perform more complex poses at longer intervals.
Spirituality + Mindfulness
Most people sign up for a yoga class to improve their flexibility or tone their muscles. But the practice itself is more than just physical exercise. It’s important to practice spiritual awareness and mindfulness too. To get the most out of every yoga class, take its spiritual aspects to heart. Meditate, practice positive affirmations, do breathing exercises, and practice mindfulness in your everyday life. All these will help you maximize the holistic health benefits of yoga.
Practicing yoga should be about enriching yourself and promoting your own spiritual growth. It's not a competition so do not compare your progress to other people. Some people learn faster than others, some take more time to master a certain pose and that's okay. Acknowledge every goal you've achieved, no matter how small. The most important thing to remember when practicing yoga is to focus on physical and mental healing.
Do Not Compare Yourself to Other People
Yoga is one of the Yoga can be intimidating for first-time students but it doesn't have to be. Once you get into the habit, you'll find that the practice is not only fulfilling, it will also help you heal from the inside and out. So go ahead and give yoga a try!
Some Factors to Consider Before Giving Yoga a Try
If you’ve been dealing with sciatic pain for a while and you’d like to give yoga a try, it’s best to check with your doctor first. Once you get the green light from your GP, let your yoga instructor know that you have sciatica prior to signing for a class.
Your yoga instructor could suggest different ways to modify your practice because not all yoga poses are suitable for those with sciatica. For example, seated yoga and standing forward bends should be avoided because the poses tend to strain the pelvic region and the lower back. Your yoga teacher is likely to present a routine that supports the hips and lower back to avoid aggravating your symptoms.
Do not push yourself too hard, especially if it’s your first time. Listen to your body, do not strain your muscles, and avoid twists and bends that cause you pain or discomfort. Using cushions, such as pillows, bolsters, or cushions are perfect for modified poses.
Experiment with different poses. Do what feels good for the body. Any pose that causes discomfort or pain might only end up aggravating your condition. It will take some time before you’ve become accustomed to more complex yoga poses, especially if you are dealing with chronic pain. Give your body enough time to adjust to the new practice and take it slow. Eventually, your body’s flexibility will improve.
Finally and most importantly, work with a qualified yoga teacher. You need expert help and advice when dealing with sciatic pain, more so if you’d like to use yoga to ease chronic pain. Sign up for my class and I’ll help you with your yoga journey every step of the way.