Sciatica pain occurs when the sciatica nerve is compressed and you feel severe pain, tingling and numbness that starts from the lower back and travels down the leg up to your toe.Sciatica affects your left or right side of the lower back and simultaneously you feel pain in either your left leg or right leg. It is a miserable condition and it worsens when you get up after sitting for a long time or after standing in the same position for a prolonged period of time.
Sciatica is caused by obesity, leading a sedentary lifestyle or working for long periods in the same position like sitting or bending. Poor posture while lying or sitting may put pressure on sciatica nerve and cause pain.Sciatica can be effectively treated with certain yoga exercises. When the pain is severe and unbearable you might be advised rest and medication for some time. But once the pain becomes bearable you should give up the pain relieving medicines and start doing yoga exercises under expert guidance to reduce and cure sciatica pain.
Lie down straight. Bend both the knees. Breathe in and raise yourself from the waist and place your hands below the waist for support. Keep your weight on the elbows. Slowly straighten your legs while keeping the waist raised. Hold the position for 5-6 seconds.
Slowly come back to the starting position while exhaling. Gradually bring your hips, legs and waist to the floor. Relax in Shava asana for 10 seconds.
Lie in the same position as for Setubandh Asana. Bend the legs and bring your feet as close to your hips as possible keeping them apart at 1 foot distance.Spread your arms along the shoulders. Inhale and bend your knees towards right side while turning your neck in the opposite direction.
Try to bring your left knee to touch the right toe. Fix your gaze on the middle finger of your hand and hold the pose for 5 seconds.Exhale and come back to starting position. Repeat with the other side. Relax in Shava asana for 10 seconds.
Lie down on your stomach and bend your legs. Bring the feet to touch your hips and hold them from the ankles with your hands. Keep the feet together.Inhale and lift your knees and thighs while keeping your arms straight. Lift your chest, neck and chin simultaneously.
Your stomach should support your weight. Hold the position for 10 seconds.Exhale and slowly come back to the starting position. Relax and do 3 rounds of Dhanur asana. Perform Shava asana afterwards.
While lying in the same position as above place your hands below the thighs. Inhale and lift your right leg without bending the knee. Your chin should be touching the floor.Hold for 10 seconds. Exhale and come back to the starting position. Repeat with the other leg. Do at least 5 rounds of this asana.
You should perform Shalabh Asana with both the legs together once your sciatica subsides.Take care not to over do the exercises. Go slow and gradullay you will be able to perform the asanas comfortably.
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These yoga poses are definitely helpful in easing sciatica. Just a caution, do this yoga carefully and gently as doing them wrong will do more harm than good, and this applies to exercise and even massage. I was once a sciatica sufferer also and was able to treat it using natural methods at home such as by applying cold compress and consuming turmeric. What I did completely is the following:
1. Stay hydrated as much as possible. Drink a LOT of water.
2. Follow the guide I used in treating sciatica naturally (link below). This is the most important part and please be consistent in following the steps.
3. Eat peanuts on a daily basis to loosen up the muscles surrounding the sciatic nerve.
Link to the review of the guide I used with great success: healthandremedies*org/sciatica-sos-review/
(please change * to a DOT for I cannot post links here, thanks!)
Good luck and cheers to your recovery!