10 yoga poses to relieve sciatica

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10 yoga poses below can help relieve sciatica effectively with easy-to-follow movements, gentle impact, low risk of injury. After a period of hard training, you will feel the effects that they bring.

1. Do yoga for sciatica?

Yoga poses like cobra pose and locust pose are helpful in improving the symptoms of sciatica. Specifically, yoga treats sciatica by:
Relieves chronic back pain Improves mobility limitations Reduces pain medication The sciatic nerve begins in the lower back and runs deep through the buttocks and thighs and along the side of the leg. Sciatica occurs when there is compression, irritation, or injury to the sciatic nerve or lower vertebrae. Tight, overactive, or injured muscles can also cause sciatica.
Sciatica causes a sharp, burning sensation that radiates down the leg and usually occurs on one side of the body. Occasionally, it can cause severe pain that affects quality of life. So, dig deeper into the sciatica yoga therapies to prevent, soothe, and heal the condition.

2. Yoga exercises to cure sciatica

2.1. Child's Pose (Balasana) Child's Pose (Balasana) stretches the spine, promoting flexibility in the hips, thighs, and lower back. This yoga pose requires a support device that is a cushion or shield fixed under the thighs, chest, and forehead. Child pose yoga is done as follows:
Bring the knees together, pressing the hips back into the heels. Extend your arms in front of you or let them lie along your body Let your torso relax completely while gravity is focusing on your thighs Focus on deep breathing to relax tight or painful areas, remaining in the position in the dark 5 minutes max.

2.2 Downward-Facing Dog Downward-Facing Dog helps to correct posture, relieve pain and tension. The movement is done as follows:
Put weight on your hands as you lift your hips up Bend your head so that your ears are in line with your arms or your chin is facing your chest Bend your knees to direct your pelvis forward Move whatever position feels comfortable and stay in place for up to 1 minute. 2.3 Semicircle Pose (Ardha Chandrasana) The semicircle pose (Ardha Chandrasana) works to increase flexibility, reduce stress, and lengthen the spine, glutes, and thighs. The steps to perform the semicircle pose are as follows:
Standing position, right foot forward Bend right knee slightly and put weight on right foot Bring left hand to hip Step left foot forward, bring right hand to floor Raise left leg, parallel to floor, press through left leg pack Rotate torso and open hips while looking forward Raise left hand overhead, while keeping eyes up, hold this position for 1 minute Slowly release by bending right leg and lowering left leg to floor, return to starting position and repeat with opposite side 2.4 Cobra Pose (Bhujangasana) Cobra Pose (Bhujangasana) for strengthening Strengthens and lengthens the spine, promotes blood circulation and muscle flexibility. Perform this pose by:
Lie on your stomach, hands under your shoulders. Squeeze your elbows into your body. Inhale to lift your head, chest, and shoulders. Bend your elbows and keep your chest open. Exercise thighs, lower back and abs. Hold for up to 30 seconds. Release the pose, rest and repeat 1-3 times.

2.5 Scratching Pose (Salabhasana) The locust pose (Salabhasana) strengthens the spine, glutes, and thighs, stabilizes the core and lower back, and promotes circulation and flexibility in the hips. How to do this:
Lie on your stomach, fingers closed, hands close to your torso, palms up Slowly raise chest, head and arms as high as possible Raise both legs or one leg if available Exercise your glutes, lower back and abs. Hold for up to 30 seconds. Release the pose and return to the starting position. Rest and relax your body for a few breaths while gently moving your hips from side to side. Repeat 1-2 times. 2.6 Relaxation Pose (Pawanmuktasana) Breathe out pose (Pawanmuktasana) helps relieve tension in the lower back, hips and buttocks. How to do the release position is as follows:
Lie on your back, raise your knees towards your chest by interlacing your hands over your shins and push up Lift your head and tuck your chin into your chest and hold this position for up to 1 minute if possible Body 2.7 Pigeon Pose (Supta Kapotasana) Pigeon Pose (Supta Kapotasana) helps support the lower back and puts less pressure on the hips. How to do pigeon pose as follows:
Lie on your back, knees bent and heels toward hips Bend right knee and bring right ankle under left thigh Lift left leg and pull left knee toward chest if possible Hold hands to hold behind left thigh or left shin, hold pose for 1 minute Repeat the pose with the same steps on opposite side
2.8 Bridge Pose (Setu Bandha Sarvangasana) Bridge Pose (Setu Bandha Sarvangasana) stretches the spine, relieves pain and tension, promotes circulation and works in the legs, buttocks, and spine. How to do the bridge pose as follows:
Lie on your back, knees bent and heels pointing toward your hips Bring your arms along your body, palms down Slowly lift your spine off the floor, lifting your hips up high As much as you can Slowly lower your back. Repeat about 10 times. Relax your body in the starting position. Hold the pose in the top position for up to 1 minute.

2.9 Twisted Pose (Ardha Matsyendrasana) The Twisted Pose (Ardha Matsyendrasana) helps to lengthen the spine, reducing pain and tension. How to do the twist is as follows:
Do it in a sitting position, bring your right foot outside your left hip with your knee forward or to the side Move your left leg outside your right thigh Bring your left hand out back, fingertips touching the ground Wrap right arm around the outside of left thigh With each inhale, lift and lengthen the spine With each exhale, twist a little more Turn your head to look in any direction . Hold for up to 1 minute. Repeat on both sides. 2.10 Foot-Up-Wall Pose (Viparita Karani) Foot-Up-Wall Pose (Viparita Karani) helps the body to rest, relax and recover. Here's how to do the foot-up-wall pose:
Lie on your back, face up to the ceiling. Lean back and raise your legs high, bringing your hips as close to the wall as possible Place a pillow or folded blanket under your head. Place your arm in any position, as long as it feels comfortable. Let your body relax when completely relaxed. Stay in this position for up to 20 minutes.

3. Yoga poses to avoid when you have sciatica

There are some yoga poses you should avoid when you have sciatica, as they can make symptoms worse. Learn to listen to your body and not try to force yourself into positions that are difficult, painful, or uncomfortable.
You should avoid sitting and standing forward bends (with the exception of downward facing dog) as they can put additional strain on the pelvis and lower back. You can do forward bends from a supine position (sitting on your back, face up). Since sciatica usually affects only one leg, in certain poses you can only do it on one side of your body. This still ensures the effectiveness of the exercise, feel free to bend the knee in any position, put a cushion under the knee if any position causes pain.
If you have sciatica during pregnancy, avoid doing yoga poses that compress or strain your abdomen. Avoid backbends, twists, and positions that put pressure on your abdomen. Use a cuddle pillow or sleeping pillow to support poses as needed.
In the case of excessive sciatica affecting quality of life, patients should soon go to medical centers for examination and treatment.
Vinmec International General Hospital is the address for examination, treatment and prevention of diseases, including Neurology. When performing the examination process at Vinmec, customers will be welcomed and used modern facilities and equipment along with perfect medical services under the guidance and advice of experts. Good doctors, well-trained both at home and abroad.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline. com