Sciatica Yoga techniques can help relieve your pain, and in some instances it can even eliminate the underlying cause of the problem. If you are planning to use yoga as a form of sciatica therapy, be sure to take it easy. If you have to rely on pain medicine or ice packs to reduce the pain to the point where you can perform your stretches it is recommended that you consult a physician or use less rigorous stretching methods.
How Can Sciatica Yoga Methods Help
With a properly designed routine, you can stretch all of the muscles that may be putting pressure on your sciatica nerve. These stretches will help to improve the blood flow to your muscles, which in turn allows them to become stronger and more flexible. After some time, your muscles should become supple enough to completely alleviate the pain caused by your pinched nerves.
Several different sciatica yoga stretches can help in this regard:
Bharadvaja’s Twist: If you are able to sit with your knees on the floor and your buttocks resting on your heels, this stretch will be quite easy to perform. Reach your arm behind your back on the unaffected side and twist your waist in the same direction.
Bridge Pose: This sciatica yoga technique is a bit more difficult than the rest. Lie with feet flat on the floor with your legs bent at the knees. Press your palms against the floor and lift upwards. This technique is essentially impossible for those suffering with chronic pain, slipped disks or damage in the lower lumber.
Big Toe Post: Stand with your feet shoulder-width apart and bend at the waist trying to touch your toes. This pose is effective even if you cannot reach the toes.
Dolphin Plank: Place your arms together with your elbows and wrists touching the floor. Place your feet as though you were going to perform a push up. Raise your body so that only the tip of your toes and your forearms are touching the floor. This is an advanced pose and should only be used for those with moderate pain.
Sukhasana (Easy Pose): Of all the sciatica yoga poses, this one is the easiest. Sit with your legs crossed (Indian Style) and place your palms on your knees, facing upward. Sit erect and stretch your lower back.
Ardha Matsyendrasana (Half Lord of the Fishes Pose): This is a moderate sciatica yoga stretch. Sit Indian style, but lace your affected leg over your knee. Place the elbow of the arm on the unaffected side on the affected leg and twist at the waist. It is recommended that you then switch to the alternate pose and do the same.
With sciatica yoga, you can relieve much of the pain you feel from a pinched nerve. These techniques work best for individuals suffering from mild pain and should not be performed by individuals with severe or chronic pain.
Consult a physician or physical therapist before attempting anything that causes a significant amount of discomfort or pain.