Yogasana is such an ancient technique, which is being adopted today by all the people of the country and abroad to stay healthy. This can reduce the symptoms of many diseases. Sciatica’s name is also included in the list of physical problems that can be cured with its help. Yes, yoga can also be helpful in getting relief from the pain caused by sciatica. Many parts of the body are affected by sciatica, which has a bad effect on the ‘quality of life’. To reduce it to some extent, in this article of Myhealthonly, we are talking about Yoga for Sciatica. Along with this, you will know here what are the symptoms of sciatica disease and which yogasanas should be avoided in sciatica.
First of all, we will explain what is sciatica and what can be its symptoms.
What is the problem of sciatica and the symptoms of sciatica?
Sciatica is a problem that affects the sciatic nerve, the largest nerve in the body. This nerve controls the muscles in the back of the knee and lower leg. Due to this nerve, the body feels the back of the thigh, part of the lower leg and the sole of the foot. For this reason, all these parts can be affected due to sciatica. Some of its symptoms are as follows.
- Pain from waist to feet.
- Feeling of weakness
- Numbness or tingling feeling.
- This pain starts from the lower back and progresses to the feet, calves and toes.
- It usually occurs on only one side of the body.
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Next, we are telling how yogasanas can be beneficial for sciatica.
Yoga for Sciatica: How does it help?
Yogasanas can help in reducing the symptoms of sciatica to some extent. It can help improve the function of the body part affected by sciatica along with reducing the intensity of the pain.
According to research, the problem of sciatica can be due to inflammation in the lower back and neurological effects. Yoga exercises the muscles of the lower back, pelvic (the part between the abdomen and the thigh) and the muscles of the arms and legs. This improves movement and stimulates the nervous system, which can reduce the symptoms of sciatica.
In this part of the article, we are talking about yoga for sciatica.
10 Best Yoga Poses To Relieve Sciatica Pain
Practicing yoga daily can provide relief from the pain of sciatica. Here below we are telling about some beneficial yoga for sciatica. You can do these Yogasanas under the supervision of a trained Yoga Guru, so that there is no mistake.
In Ardhamatsyendrasana, Ardha means half, Matsya means fish and Indra means king. This asana is also known as Half Spinal Twist pose and Half Lord of the Fishes pose in English. This yoga can reduce the symptoms of sciatica by relaxing the spine and muscles and removing spasms and pain.
- First of all, spread the mat and sit in the state of Dandasana (sitting with the legs straight in front).
- Now while breathing, fold the left leg and bring it under the right buttock.
- Then fold the right leg and place it next to the knee of the left leg.
- During this, the sole of the right foot will remain adjacent to the ground.
- Now while exhaling comfortably, turn the torso, neck and head to the right as much as possible.
- Then try to hold the right ankle by moving the left hand over the right knee.
- While taking the right hand back, try to keep it on the back.
- You can stay in this pose for about 30 to 60 seconds.
- Now come back to Dandasana and then repeat all the steps from the other leg side.
The benefits of Bhujangasana also include treatment of sciatica. This is called cobra pose in English. Research suggests that it can provide relief from sciatica by reducing pain, stiffness, and pain on bending forward. Below we are telling its method, by following which you can do it easily.
- First of all, lie down on your stomach by laying a yoga mat on a flat place.
- After this, keep both the palms in line with the shoulders.
- Both the feet should be adjacent to each other.
- Keep in mind that both the legs should be straight and taut.
- After this, while breathing comfortably, try to lift the upper part of the body i.e. from the head to the navel.
- During this try to look up towards the sky.
- While doing this yoga, do not forcefully lift the body upwards. Move the body upwards as easily as it rises.
- Just keep in mind that the hands should be absolutely straight.
- Stay in this posture for some time and keep breathing at a normal pace.
- Then come back to normal position while exhaling.
- You can repeat this asana for 3 to 4 times.
Shalabh means grasshopper. The shape of the body in this Yogasana looks like a grasshopper, hence it is called Shalabhasana. In English it is called Locust pose. Shalabhasana is considered to be the best yoga posture for back and back pain. A research mentions that its regular practice can also improve the condition of sciatica.
- First of all, lie down on the yoga mat on your stomach.
- Now keep both the hands under the thighs.
- Now raise the head upwards.
- Then raise the feet upwards by joining both the ankles.
- Stay in this posture for at least 5 to 10 seconds and keep breathing and exhaling comfortably.
- Then, while exhaling, bring both the legs down and come back to normal posture.
- In this way, you can do this asana 4 to 5 times.
Balasan means easy like a child. This is called child pose in English. As we mentioned above, sciatica causes pain in the lower part of the body. It has been written in a research that this Balasana can play an important role in reducing lower back pain. For this reason, it is believed that by doing Balasana, the pain of sciatica can be reduced.
- Spread a mat on a flat place and come into the state of Vajrasana.
- Now taking a long deep breath, raise the hands upwards.
- After this, while exhaling, bend forward and try to touch the forehead to the ground.
- After bowing, spread both the hands forward and keep them on the ground.
- Keep in mind that both the palms should be adjacent to the ground and keep the buttocks close to the ankles.
- Now give light pressure on the thighs.
- Remain in this posture according to your capacity.
- Then while breathing, slowly sit in the normal position.
- This cycle can be done about 3 to 5 times.
- Bridge pose
Setubandhasana is also known as the bridge pose. It can also be beneficial for lower back pain. In addition, it can help reduce pain or strain. For this reason, Setubandhasana is also considered beneficial yoga for sciatica.
- First of all, lie down on the mat on your back.
- Now bend both the knees and touch the ankles to the buttocks.
- After this, try to hold the ankles with both the hands.
- Now while breathing, try to lift the waist upwards.
- Try to touch the chin to the chest.
- Stay in this state for about 30 seconds while breathing at a normal pace.
- Now while exhaling, come back to the starting position.
- This asana can be done 4 to 5 times.
Adhomukhasvanasana is made by combining three words. The first ‘adhomukha’ means face down, the second ‘shwan’ means dog and the third posture. It is also called Downward Dog Pose in English. This yoga asana can stretch the hamstrings (the muscles between the hip and the knee) and the calf. This can provide relief from lower back pain. For this reason it is considered beneficial in sciatica.
- First of all, sit on the yoga mat on the knees and palms.
- Then, while exhaling, raise the body upwards from the middle.
- In this state, the head will be between the two elbows and the body will appear in the shape of a ‘V’.
- Keep in mind that both legs and arms should remain straight in this condition.
- During this posture, try to look at your navel by pulling your neck inwards. Also, try to put the heels on the ground.
- Stay in this position for a few seconds.
- Then slowly come back to the normal position by keeping the knees on the ground.
- This asana can be done 3 to 4 times.
- Ardha Chandrasana
While doing this asana, the body looks like a half moon, hence it is called Ardha Chandrasana. This yoga asana is a part of Chandra Namaskar, which is known to be good for sciatica. For this reason, it is believed that the pain of sciatica can be reduced to some extent even by Ardha Chandrasana.
- First of all, stand straight on the yoga mat and keep some distance between the two feet.
- After this, spread both your hands away from the body and bring them parallel to the shoulders.
- Now while bending to the right, keep the right hand near the right leg and lift the left leg.
- Raise the left arm straight towards the sky.
- Then turning your face upwards, focus your eyes on the left hand.
- In this condition, the right leg and right hand will remain on the ground and the left leg and hand will be towards the sky.
- During this, the weight of the body will be on the fingers of the right foot and hands.
- Remain in this asana for some time.
- After this, slowly come back to the initial position.
- In the same way, do this Yogasana by raising the other leg and hand.
- Supta Padangusthasana
Supta Padangushthasana is called Reclined Hand to Big Toe Pose in English. Performing this asana can reduce the problem of lower back pain, which is a symptom of sciatica. For this reason it is believed that this Yogasana can be beneficial in sciatica. Know below how to do it.
- First of all, lie down on the yoga mat in the state of Shavasana.
- Then slowly stretch both the legs.
- Now while exhaling, lift the left leg straight up.
- Then try to hold the toe of the left foot with the hand.
- If the toes can’t hold, tuck part of the strap over the sole of the foot and tuck the other part of the strap under the back.
- After lifting one leg up, an angle of 90 degrees will be formed with the right and left legs.
- During this, both the hands will remain straight and the right leg will be stretched forward.
- Stay in this state for about 30 seconds.
- After this, loosen the strap and come back to normal.
- If you have caught the toe with your hands, then leave it and bring the foot down slowly.
- Butterfly pose
Titli Asana is also known as Butterfly Pose in English. This yoga asana can provide strength by stretching the muscles of the inner thighs and hips. Along with this, it can also provide relief from the pain of sciatica.
- First of all, sit in Dandasana by spreading both your legs forward on the yoga mat.
- After this, bend both the legs from the knees and join both the soles of your feet.
- Now hold both your soles well by making a grip of both the palms and bring the feet as close to the body as possible.
- During this, keep in mind that the spinal cord should be straight and the knees should be attached to the ground.
- Now slowly move both the knees up and down like the wings of a butterfly.
- While doing this, keep breathing at a normal pace.
- In this way, you can move your knees up and down for about 3 to 5 minutes.
Pawanmuktasana is made up of two words. First wind means air and second free means extracting. By doing this asana, excess air present in the body comes out. This is called Gas Releasing Yoga in English. It is said that this yogasana exercises the muscles of the lower end of the body, which can reduce the pain of sciatica. Yes, do not put too much stress on the body while doing this yogasana, otherwise it may increase the pain of sciatica.
- First of all, lie down on the back on the yoga mat.
- After lying down, spread both the legs. During this there should be no distance between the legs.
- Now while breathing, bring both the legs near the chest by bending them from the knees.
- Then hold both the legs with hands and try to touch the knees to the chest.
- Now, while exhaling, lift the head up and try to touch the nose with the knees.
- Now stay in this posture for some time.
- Then while breathing, bring the head down and straighten the legs as well.
- Relax for a few seconds and inflate the stomach by taking a long deep breath and while exhaling, squeeze the stomach inside.
- You can do this asana once or twice.
Something special going forward
Now the question arises that which yoga asanas can increase the problem in sciatica. Come on, let’s know.
Best yoga poses to avoid when you have sciatica
Sciatica pain can increase by doing some yogasanas. For this reason, below we are telling about such yogasanas, which can make the condition of sciatica worse.
- Trikonasana can increase the pain of sciatica.
- Dandasana should also not be done during sciatica, it can affect the hips and lower back.
- Vajrasana is also advised not to do during sciatica.
- If you are suffering from sciatica during pregnancy, do not do any kind of yoga. Yoga during this time can compress the stomach and put pressure on the stomach.
- Do Pawanmuktasana also carefully, otherwise the pain may increase.
Yoga is such a path, following which it can be easy to reach the destination like wellness. This is the reason why the sting of yoga is ringing all over the world. Then why don’t you also take the help of yoga to get relief from problems like sciatica? Just note that some yoga asanas can aggravate the discomfort associated with sciatica. In such a situation, read carefully about the Yogasana mentioned in the article. Here we have given information about both beneficial and harmful yoga for sciatica. It will be better if you do yoga only under his supervision after consulting a yoga teacher.
Frequently Asked Questions :
No, cycling is not good for sciatica. This can make the symptoms of sciatica worse.
The pain of sciatic nerve can be prevented by the medicine prescribed by the doctor or you can also take the help of yoga as mentioned above.
Yes, walking can provide relief from sciatica symptoms such as low back pain. Regular walking releases endorphin chemicals in the body that fight pain and can reduce inflammation.
Some stretching exercises put extra pressure on the discs in the back, which can make sciatica pain worse.