Involvement of the sciatic nerve is the reason for the sciatica pain. Sciatic nerve is considered as the longest nerve in our body. It starts from the base of the spinal cord and passes through the muscles of the thighs. It extends upto the muscles of the feet.
It is estimated that there is an average risk of 40% of people to experience sciatica pain. Sciatica isn’t considered a chronic pain. But it leads to a serious health issue. The legs of the people who suffer from sciatica get numb sometimes. And also weaknesses in legs can occur due to it.
Symptoms of sciatica pain:
– You will feel the pain on any part of the sciatic nerve (buttocks, lower back, back of the thighs and/or calf).
– You will get a tired feeling and you will feel your legs or feet very stiff.
– You will feel as if someone is pinching you. And also you will feel Tingling or feeling like an electric shock.
– You will get the feeling of your knees being locked up when you’re getting up from after sitting for a long time.
– Falling Feet: This is a risky stage of sciatica. This is due to the inability to flex your ankles enough to walk on your heels.
– The reflexes in knee and Achilles tendon gradually reduce.
What Is The Reason For Sciatica Pain?
Herniation in the lumbar spine is the major common reason for Sciatica. This is a serious and a dangerous health issue. Therefore you have to consult your doctor for immediate treatments.
Piriformis syndrome has become the cause for nearly 70% of sciatica pain cases. Piriformis syndrome is a small muscle which is located deep in the buttocks behind the gluteus maximus. This type of a muscle affects the adjacent sciatic nerve when there muscle tightness, spasm, swelling or strain.
You can engage in Yoga exercises to get relieved from sciatica-induced pain.
8 Yoga Postures for Sciatica Pain
1. The Standing Back Twist
This posture also helps the people who are not bent enough to begin one of the other postures.
– Start this by placing your foot on a normal chair. Your outer arm should be kept on one raised knee (left knee to the right arm and right knee to the left arm).
– Keep your other hand on the other side.
– Start the movements by rotating your upper body while holding your hips forward. Hold this position for about thirty seconds.
– Next, continue with the opposite side.
2. The Knee Raise
– Begin it from the supine position on your back
– Keep one leg straight while pulling the other one on your chest.
– Then pull with your hands while pressing your knees with your shoulders on the floor.
3. The Two Knee Twist
– The position to begin is to lie on your back.
– Format the capital letter “T” using your hands.
– Keep your shoulders on the floor while turning your knees aside. Remain in this position for about minute,
– Next, repeat it on the other side and so alternately.
4. The Single Knee Twist
– Keep one of your legs straight. Bend the other knee at 90 ° angle while lying. Bend the other knee with your opposite arm positioned on it.
– Extend your hand to the opposite side while turning your face.
– Keep in mind that both the shoulders must be secured to the floor.
5. The Twisted Lunge
This pose is a bit more complex. But it is very useful to your hips.
– Begin your movements from a standing position. Take one step forward with one foot and then bend at your knee. Keep your other leg at the back. Maintain a one leg distance between your feet.
– Place your opposite elbow on the outside of the knee you bent. Join both the palms together.
– Remain in this position for about thirty seconds and continue it with the opposite side.
6. The Seated Twist
– You have to begin to pose by sitting with your feet straight in front of you
– Bend one of your legs to the knee and place it on the outside of the other knee
– Keep one hand behind you on the floor. Place the opposite elbow on the outside of the bent knee.
– Keep your legs forward and turn around with your face behind.
7. The Cat Pose
– Take a pose on your 2 knees and 2 hands.
– Lift your chest to pull your shoulders back. Bend your back down.
– Next breathe deep and hold it for about ten seconds.
– Make your back straight. Next, tuck your chin into your chest and lift your back.
– Remain in this posture for about ten seconds and release it.
Continue with the movements for one or two minutes.
8. Child’s Pose
Here you’re with the easiest pose on the yoga list.
– First lower down yourself to your arms and knees. Lean on your heels. Leave your hands in front of you on the floor.
– Hold this position until you feel comfortable. But keep in mind not to sleep because your feet will punish you instantly.
You can involve in performing or practising these poses in the mornings before you go to work or else in the evening before going to bed. You will be able to feel better progress and benefits after this.
Source of the information: healthylifeboxx.com