Sciatica is a common pain that runs from your lower back through your buttocks and down one or both legs. It can be debilitating and is often caused by compression of the sciatic nerve.
Thankfully, there are many yoga poses that can help you get relief from sciatica. Just listen to your body and honour what you’re feeling.
1. Stretch your hips.
Tight hip flexors can be a cause of sciatica, so it’s important to stretch them regularly. Tight hips can lead to lower back pain and hamstring strains, too.
Your gluteus maximus and hip abductor muscles are also often strained when your hip flexors are tight, so be sure to stretch those too! Pain O Soma can also rid sciatica pain.
Trainers and physical therapists recommend going for passive or static stretches before and after workouts. Doing them slowly and holding each position for a few seconds is the best way to go.
2. Stretch your hamstrings.
Tight hamstrings can cause pain and prevent you from moving properly. Stretching them regularly can keep them flexible and prevent injury.
A common hamstring stretch that’s often done during yoga or at the gym is to lie on your back with one leg straight up. Try to bring your straight leg up high enough that you can touch your toes.
This stretch can help you get more range of motion in your hamstrings and relieve sciatica symptoms. Just be sure to hold the stretch for a couple of seconds each time to deepen the tension in your muscles.
3. Stretch your calves.
If you’ve noticed your calves have tightened lately, stretching them regularly may help. Calf stretches can be done before or after a run and can help strengthen and lengthen these muscles.
If your calf pain is persistent, see your doctor or a physical therapist. Doctor can also prescribed medication like Aspadol 100 mg. They can help you diagnose the cause of your tightness and provide individualised stretches that are best for you.
Stand about a foot away from a wall with your right leg forward, your heel against the wall, and your front knee slightly bent. Lean towards the wall until you feel a stretch in your lower right calf. Hold the stretch for 30 seconds to one minute.
4. Stretch your glutes.
During yoga, you can focus on strengthening your glutes to help reduce pain from sciatica. Tight groin and adductor muscles can irritate the sciatic nerve, causing pain that may radiate down the back of your leg.
To stretch your glutes, lie on your back with one knee bent and the other leg extended out behind you. Place the right ankle over the left thigh at a 90-degree angle. Hold onto the left thigh and gently pull it towards your body.
Do this for about 30 seconds, reducing the force you use as you feel discomfort. Listen to your body and back off if you experience sharp, stabbing pain.
5. Stretch your back.
Whether you’re a seasoned yoga veteran or new to the mat, gentle stretching can help loosen lower back muscles that often “seize” after an injury.
In addition, many stretches can help stretch out the sciatic nerve. However, be careful not to overdo it or move your torso forward or backward too suddenly, says physical therapist Karen Litzy.
Rather, she suggests gently moving your knees from side to side in a gentle twist to release the piriformis muscle. She also recommends the classic cobra pose, which gently stretches the lower back muscles.
6. Stretch your shoulders.
Your shoulders are a crucial part of your posture, but they can also become stiff and prone to injury if they don’t receive regular stretching.
Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated hospitals, says that the key to shoulder health is to stretch them frequently. She recommends stretching every day.
A simple stretch, the shoulder shrug, warms up the joints and loosens any tightness while increasing blood flow. It can also strengthen your arm muscles and improve your posture.