The best treatment to eliminate or prevent sciatic pain is to perform yoga exercises, especially during pregnancy. The sciatic pain is born in the lower back or one of the buttocks. It usually travels down the hamstring until it reaches the bottom of the leg or even the foot.
How to Know If I Have Sciatica?
Sciatic pain usually occurs on only one side, although it may happen on both sides at the same time.
- Do you feel numbness in your leg or foot?
- Do you feel pain in just one buttock or one leg?
- Do you notice relief when you lie down or walk?
- Is it worse when you’re standing or when you sit down?
- Is it a sharp pain instead of dull?
If the answer to these questions is YES, then the following exercises will help you a lot. Apart from answering these questions, I advise you to go to the doctor.
Exercises Sciatic Pain
It is one of the most famous asanas.
- Laying facing down your mat, place your hands next to your ribs.
- Extend your arms while keeping your belly button and legs on the mat.
- Open your chest and breathe.
- Sit on your heels keeping your knees together and slowly open your feet as much as possible to let your hips touch the mat.
- If you have knee problems, open your feet until it feels comfortable.
- Slowly and with control, start laying on your back.
- Put your elbows on the mat.
- If it feels good, continue to lay all your back on the mat and rest for five breaths.
Remember, yoga is not supposed to cause you pain. Listen to your body in order to prevent injuries.
Pigeon Pose (Eka Pada Rajakapotasana)
- Start in Table Pose (hands and knees on the mat), and bring your right knee between your hands.
- Stretch your left leg towards the back of your mat.
- Place your right ankle towards your left wrist striving to get a ninety-degree angle on your knee.
- Of course, if you have knee problems, the ankle could be placed more towards your navel.
- The stretch you give to the hip on the bent knee side will release the sciatic pain in it.
- Change sides to make the exercise even.
It is one of the first Sun Salutation postures.
- Stand at the top of your mat with your hands together.
- Raise your arms as much as you can and stretch them without raising your shoulders.
- Very gently, bow your spine and arms back and bring your hip forward.
Balasana (Child’s Pose)
The Balasana serves to stretch the lower back muscles and relieve the pain caused by sciatica.
Opposite Hand and Arm
This is an exercise to strengthen the back.
- Starting in Table Pose, raise your right arm parallel to the mat and look ahead.
- Find your balance and raise the left leg also parallel to the mat.
- Strengthen your core to keep the spine flat.
- Hold this pose for five breaths.
- Repeat the exercise with the other arm and leg.
Setu Bandha Sarvangasana (Bridge Pose)
- Lying on your back, stretch your back and put your arms at your sides.
- Bend your knees and support the weight of your legs on your feet.
- Bend your knees as much as possible so that you can touch your heels with your middle finger.
- Pushing from your feet, raise your hips as much as you can.
- Clasp your hands, and squeeze your shoulders under the body.
- Press up with your hands too, while keeping the knees parallel to each other.
- Hold this pose for five breaths.
- Unclasp the hands and lower your body one vertebrae at the time.
- Repeat three more times resting between each exercise.
Other Reasons Why Yoga Helps Sciatic Pain
- Helps with weight loss
- Losing some weight is important to prevent and relieve pain because it reduces pressure on the roots of the spinal nerve.
- Releases tension during pregnancy
There are three causes of sciatic pain during pregnancy:
- The uterus begins to press the sciatic nerve.
- Vertebral compression produced by additional weight.
- Bad postures may be acquired when trying to find a more comfortable position.
To avoid this, you can see more about Yoga for pregnant women here.
Yoga Promotes Good Posture
Bad postures could press organs and cause spinal deviations and other health problems.
It is important to pay attention to your body posture when you are:
- Standing up: try to keep your back straight and look straight ahead.
- Sitting: many of us spend several hours a day sitting in front of a computer. It is important to keep our spine straight and have a computer screen in front of our face.
- Driving Same as sitting.
- Sleeping: We also spend several hours a day in bed. If we do sleep, we begin to move and try different positions, some of which are bad for the spine.