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Yoga Poses to Soothe Sciatic Nerve Pain in 15 Minutes.


The sciatic nerve is the nerve wider and longer body.

It starts near the spine in the lumbar area, is very strong through each buttock and travels along the back of each leg.

A stabbing pain often so severe that makes standing seems an impossible task, sciatic pain can be a painful experience. Ironically, it hurts more when you’re sitting down, making this experience unbearable pain.

Symptoms of Sciatica pain can vary. However, most often it occurs on one side of the lower back and extends to the back, legs and often to toe.

Some people have reported a sharp pain in one area of ​​the leg or the back, while the numbness in the other regions. Often, leg pain can feel cold and weak.

Other symptoms may include weakness in the lower back or leg; numb thighs; burning or tingling in the legs, back and feet; and loss of bladder control or bowel.

Any condition that puts pressure on the lower back will result in sciatic pain. spinal disorders such as spondylitis, a damaged or ruptured disc, spinal stenosis (narrowing of the spinal canal), degenerative disc disease and other injuries in the lower back can put pressure on the sciatic nerve and cause pain.

Some people may suffer from sciatic pain frequently, while others do not. However, if left untreated, symptoms can worsen over time.

Sciatic pain usually begins slowly may be worse at night .; when laughing, coughing or sneezing; when you are sitting, standing or walking for long periods of time; and after bending backward or forward.

While there are many medical treatments and therapies for low back and sciatic pain, many strength and conditioning specialists swear by the benefits of any exercise that involves stretching to reduce sciatica and low back pain.

One very effective, specialized and advanced stretching technique for sciatic pain is yoga.

People with moderate to severe pain back alternating between yoga sessions and regular care (including drugs for pain relief) reported a significantly greater reduction in the intensity and frequency of pain after yoga after regular care, according to a 2009 study published in alternative Therapies in Health and Medicine.

yoga postures for sciatica pain

These are some of the yoga postures that can reduce sciatic pain in less than 15 minutes.

. NOTE: Please consult your doctor before performing these yoga exercises

1. Staff Pose (Dandasana)


This is a basic, sitting pose. It will stretch my legs, bend the lower back, improve blood circulation in the painful areas, and release pressure from the sciatic nerve and give breathing space.

  1. Sit on a mat with your legs extended in front of you and your hands at your sides with palms touching the ground.
  2. stretch your legs by flexing your feet forward.
  3. Pull back up and stretch your spine, lengthening it.
  4. Take deep breaths, keeping this position for 15 to 30 seconds.
  5. Relax and repeat 5 to 10 times.

Tip for beginners:

roll up a blanket, like any other type of filling and place it under your buttocks for support.

2. Locust Pose (Shalabhasana)


This yoga exercise will strengthen your lower back and promote blood circulation to the lower hips.

The blood circulation in the lower back and lower areas are compromised due to the pressure building up for a number of reasons, resulting in sciatic pain. Better circulation promotes healing and provides pain relief.

  1. Lie down and place your arms at your sides, palms out. Your toes should point down, in contact with each other, while the heels should be separated.
  2. Make sure your chin touches the ground, the neck is elongated and her pubic bone is pushed down.
  3. Take a deep breath and raise your legs, arms and chest at the same time. Your knees should be off the ground, shoulders must come together, and neck should be straight.
  4. Once you have lifted, exhale and remain in that position for 5 to 8 seconds. Gently stretch your back.
  5. Then, keeping that position, inhale and spread his legs apart, and then exhale and bring them back in. Repeat 5 times. This is an addition to the traditional locust pose, which is especially effective in reducing sciatic pain.
  6. gently bring your body back to the floor, bend your hands under your forehead and rest, upside down, for 1 minute.
  7. Repeat 5 to 10 times.
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Tip for beginners:

Keep a rolled blanket under her thighs and abdomen support.

3. Supported Bridge Pose (Setu Bandhasana)

This is a pose very effective to gently stretch the muscles of the buttocks and lower back main yoga. If you do, improve flexibility and allow movement in areas where the pain is compounded by constriction and inactivity.


also improve blood circulation which is essential for the proper functioning and recovery of any organ of the body.

  1. Lie on your back with knees bent and planted firmly on the ground feet.
  2. draw on his heels near the buttocks and put his arms out, palms down, sideways.
  3. put pressure on the ground with their feet and the palms of support, take a deep breath and gently lift your hips off the floor. Consciously push the tailbone toward the pubic bone. Shoulders, neck and head should remain on the ground, the lower back should be lengthened, and knees should be away from each other.
  4. Hold this position for 10 to 15 seconds, exhale and back down.
  5. Repeat 5 to 10 times.

Tip for beginners:

Place a pillow or a block under the lower back, below the region just above the tailbone , for support.

4. Pigeon Pose (Kapotasana)


sciatic pain often occurs when a muscle called the piriformis buttocks puts pressure on the sciatic nerve and irritating pushing her against the tendons beneath it.

This results in a leg and buttock pain shot. The pigeon pose is an excellent pose stretching the piriformis and relieves pressure on the sciatic nerve.

  1. With your palms on the floor, fingers facing forward, knees bent on the floor with legs behind the knees, you lift yourself what is standing in the palms and knees.
  2. From the right leg, bring the right knee forward so his position behind his right wrist and right foot is in front of her left wrist. Shin should be at a 45 degree angle at this point.
  3. Slide your left leg back, and stretch your torso forward.
  4. maintain this position for 5 seconds, inhale and stretch your hands out in front of you, with your forehead on the floor in a sleeping position.
  5. Take deep breaths and hold this position for 15 to 30 seconds. Make sure you are consciously pushing his left thigh to the ground and pushing your stomach slightly on balance.
  6. lift his head up, pull your hands back, put your fingers of the left foot and pull your right leg back.
  7. Repeat with your left leg.
  8. Repeat 5 to 10 times, alternating between the right and left leg.

Tip for beginners:

roll up a blanket and place it under the buttocks and upper thigh of the front leg with the knee bent . This prop the body up, maintain balance and prevent your body from slipping sideways (as often happens) during this pose.

5. Reclining big toe Pose (Supta Padangusthasana)


This basic stretch hamstrings can be therapeutic for those suffering from sciatica pain. Buttock opens and relieves pain. It also extends to the legs, especially calves, and promotes circulation throughout the area below the torso.

  1. Lie on your back, bend your right knee and bring it toward your chest.
  2. Take an elastic strap, secure it around the ball of your foot and lift your right leg toward the ceiling.
  3. stretch your legs, keeping the foot flexed open and her buttocks against the floor.
  4. breathe deeply and hold this position for 10 seconds.
  5. Lower your right knee toward your chest before placing your right leg back on the floor.
  6. Repeat with the left leg. Alternating between the legs of 5 to 10 times.

Tip for beginners:

you can place the heel of the leg that is on the floor against a wall for extra support.

6. Cobra Pose (Bhujangasana)


This yoga exercise stretches your spine and lumbar, providing relief from pain due to a herniated disc -. One of the main causes of sciatica pain

  1. Lie on your stomach with your legs straight and place your palms on the floor under your shoulders. Elbows should be bent upward.
  2. Press your thighs, navel and toes on the floor.
  3. Slowly lift your upper body (head, chest and stomach) with the support of his arms and breathe deeply. Bring your shoulder blades close together.
  4. maintain this position for 15 to 30 seconds, then lower the upper body back on the floor and put his hands beside you.
  5. should rest for a minute before repeating the exercise 5 to 10 times.

Tip for beginners:

Do not overstretch the back. Be gentle.

7. Spinal Twist Pose (Ardha Matsyendrasana)


by bending the lower back and hips, this exercise relaxes these areas, releases tension and back pain, and promotes circulation.

  1. Sit on a mat with arms at sides and legs stretched forward.
  2. Bend the right knee, the position of his right foot outside of his left thigh and keep your right toe with the left hand.
  3. Turn the torso to the right, place your right hand behind his back, and breathe deeply.
  4. Hold this position for 30 to 60 seconds, reverse legs and repeat the exercise.

Tip for beginners:

Sit on a blanket for comfort and support, and discard it while recovering.

Source: Top 10 Home Remedies

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Disclaimer :. This article is not intended to provide medical advice, diagnosis or treatment

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