In our lives, our chance of experiencing some sciatica pain is 40%. Being the longest nerve in our body, the sciatic nerve runs from the base of the spine right down through the thigh and calf muscles all the way to the foot. Signs of sciatica include numbness and tingling anywhere in the legs, feet, buttocks or severe pain in those areas.
Sciatica also reduces reflexes in your Achilles tendons and knees, reduces flexibility in your ankles and can cause unexpected weakness in legs. Possibly, a pinching sensation in the legs or butt is the most common. Luckily, there are some yoga exercises recommended in order to ease the discomfort of sciatica. Here are the nine simplest poses you should master and try.
1) Standing Back Twist
This pose is one of the most useful because of its versatility. You can do it even if you are at the office. Just take a quick break at your work and do it. Get a chair or something that would elevate your foot. See to it that you turn in the direction of your raised leg.
2) Knee Raise
Lie on your back. Keep your one leg straight on the floor and bring the other one to your chest. Press firmly your raised leg to your chest. Hold the position for thirty minutes while shoulders are flat on the floor.
3) Reclining Big Toe Pose
You may use a belt from a robe, a thin towel or an elastic strap (most ideal) for this. After placing it around the ball of your foot, straighten that same leg up towards the ceiling. Flex your toes back towards you while keeping your buttocks firmly on the floor. Keep your leg straight as you can though it may be hard at first. Over time, your flexibility will improve. Bend at the knee first if you want to lower your leg. Lower it to your chest, then on the floor, straighten your leg.
4) The Single Leg Twist
Lie on your back then enclose one knee over the other leg. Hold it straight. Place your closest hand on the bent knee. After this, turn your body in the opposite direction.
5) Upright King Pigeon Pose
This is just a basic variation which can be performed anywhere with the use of a hip-height surface or with a table. Your right leg must be placed on the table then lean forward. To make the stretching more intense, you may shuffle back your foot on the ground. You may also lean forward over your bent leg or stand up straight depending on how you experiment the stretch of the hip.
6) Simple Seated Twist
While sitting on the floor, fold one leg over the other. After doing so, draw your leg in order that the heel of your foot meets your buttocks. You may begin stretching once you get comfortable in the pose. Rotate your body to face in the direction of your top leg. To keep the stretch firm, hold your top leg and maintain a straight back. Use inhalation to lengthen and lift; exhalation to twist.
7) Staff Pose
This is very helpful pose when properly performed. Sit on the floor with palms flat on the ground beside you. Legs are outstretched. While keeping your legs straight and heels planted, flex your toes back towards your body. To elongate your spine, visualize that you’re being pulled towards by a string connected to your head.
8) Standing Hamstring Stretches
Raise your leg at hip height or below. Keep your hips facing forward and your toes pointing upwards. If you wanted a harder stretch, bend forwards over your knee while keeping your leg and back straight. Always make sure that your hip opening stays low as if you can loop a belt around your raised thigh and your other foot.
9) Child's Pose
Position yourself on your knees, stretch your arms out ahead of you and drape yourself forward. At the end of every day, this is a fantastic pose to do because it stretches your arms and back.
Sciatica can be painful when you suffer from it for a longer period of time. Try these yoga poses and hold for ten breaths or thirty seconds to give you a relief from the pain you are experiencing. It will also give you benefits for your overall well-being. But if you feel any pain after doing these poses, you may seek professional help.