Only 15 Minutes Of These Yoga Exercises And You Will Soothe Your Pain

The longest and the widest nerve in our body is the sciatic nerve. It begins near the spine in the lower back, goes through each buttock and ends down in the back of each leg.

Irritation of this nerve can be one of the most agonizing experiences one can have since it prevents you from standing and hurts, even more, when you are sitting down.

The most frequent symptoms of sciatic pain include pain on the side of the lower back that stretches down to the leg. Sometimes this pain may be felt in a single leg but often it can affect both of them. The pain is usually felt in a single leg region but other parts or the leg remain numb, cold and weak.

Other symptoms include weakness in the lower back, tingling sensation in the feet, numb thighs and loss of control of the bladder or the bowel.

There are also other conditions that may affect the sciatic nerve such as spinal disorder like spondylitis, damaged or ruptured discs, lower back injuries or spinal stenosis degenerative disc disease.

These symptoms manifest different levels of pain to different individuals but it is important to never ignore them. They will get worse in time and the pain will become unbearable.

How does the pain start?

Usually, it goes slowly. They pain can worsen during the night or when coughing, sneezing or laughing. Often it can worsen by walking or standing for prolonged period when the individual does not bend forward or backward.

That is why experts advise regular exercises as a treatment. While conventional therapies include special medications, it is proven that stretching can significantly relieve the symptoms.

In 2009, the Alternative Therapies in Health and Medicine published a study in which it was concluded that people with moderate to serious back pain can greatly reduce the intensity and the frequency of the pain after regular yoga sessions. Patients who relied only on pain-alleviating medications experienced a slight reduction of the pain but nothing like those who practiced yoga. However, it is recommended that you consult your physician before trying any of these exercises.

Yoga stretches to alleviate sciatic pain:

Staff Pose (Dandasana)

This is the starting exercise and the basic position in yoga. This exercise will stretch your legs, flex the lower back and stimulate blood circulation.

  1. Take your mat, sit on it, stretch the legs in front of you and with your hands at the side, and try to touch the floor with the palms on both sides.
  2. Flex your feet forward while stretching.
  3. Pull the back up and stretch your spine to lengthen it.
  4. Maintain this position for 15-30 seconds while taking deep breaths.
  5. Relax and repeat the exercise 5-10 times.

Bridge Pose (Setu Bandha Sarvangasana)

This is one of the perfect exercises when it comes to sciaticpain and as an added bonus, it will also work the major buttock.

  1. Lay down, bend your knees and plant your feet firmly on the ground.
  2. While keeping the arms at the sides, with the palms downwards, draw in your heels close to your buttocks.
  3. With your feet and palms to support your body, deeply inhale and gently lift your hips off the ground. Push the tailbone up toward the pubic bone. Keep your shoulders, neck and head glued on the floor, your lower back elongated and your knees away from each other.
  4. Maintain this position for 10 to 15 seconds, exhale and come back down.
  5. Repeat the exercise 5 to 10 times.

Locust Pose (Shalabhasana)

This pose helps strengthen the lower back and stimulate blood circulation to the lower hips.

Since sciatic pain can often occur because of poor blood circulation, it is very important to improve the circulation and release the pressure that builds up due to poor circulations. It will provide pain relief and promote healing.

  1. Lie face down on your mat. Place your arms at the sides with the palms facing outwards. Your toes should be touching, pointing downward while the heels should be apart.
  2. Touch the ground with your chin, elongating the neck and push down the pubic bone.
  3. Take a deep breath and raise your arms, legs and chest simultaneously. Light the knees of the ground, put the shoulders closer together and straight up your neck. Exhale and stay in that position for 5-8 seconds. The back should be stretched gently.
  4. After those 5-8 seconds have passed, still holding the position, breathe in and spread your legs apart. Breathe out and bring them back in. Repeat this exercise 5 times. This is an addition to the traditional locust pose that helps in alleviating sciatica pain.
  5. Now gently bring your body back to the floor. Fold your hands under your forehead, face down, and rest for 1 minute. Repeat this whole process 5 to 10 times.

Spinal Twisting Pose (Ardha Matsyendrasana)

This exercise serves to reduce tension in the back and improve blood circulation.

  1. Sit on the mat, place both hands by the side and stretch your legs.
  2. Bend your right knee, place your foot outside of your left thigh and hold the right toe with your left hand.
  3. Place your right hand behind your back and push the upper body to the right, taking deep breaths.
  4. Hold the pose for 30-60 seconds and repeat with the other leg.

Pigeon Pose (Kapotasana)

This pose serves to relieve the pressure on the sciatic nerve.

  1. Begin in downward-facing dog pose (or on your hands and knees in table pose).
  2. Bring your right knee forward so it is placed behind your right wrist and your bend it so the foot falls behind your left wrist. Keep the chin at a 45-degree angle.
  3. Slide your left leg back and stretch your body forward.
  4. Maintain this position for 5 seconds, deeply inhale and stretch your hands forward so your forehead will touch the ground in front of you.
  5. Hold this position for 15 to 30 seconds while taking deep breaths.
  6. Raise your head back up and pull the hands back. Tuck your left toes in and pull your right leg back.
  7. Repeat these steps with your left leg.
  8. Repeat the exercise 5 to 10 times, with both legs.

Read The Full Original Article Here: Only 15 Minutes Of These Yoga Exercises And You Will Soothe Your Pain

Source: www.fhfn.org

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