Yoga for sciatica pain and prevention

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 Sciatica pain happens due to compression and inflammation of the spinal nerves. A sharp pain radiates from the lower back to the leg and foot in a pattern determined by the nerve affected. It feels like an electric shock, and increases with standing or walking.

Why yoga for sciatica?

  • Yoga asanas help in the decompression of the nerves by stretching nearby muscles.
  • Yoga helps in strengthening the lower back from where the pain starts.
  • Yoga loosens the tight hip flexors and tight lower back muscles.  
Yoga asanas to help recovery and prevention of sciatica:
  1. Utthita parsvakonasana
  2. Supta padangusthasana
  3. Ardh matsyendrasana
  4. Sirsasana
  5. Adhomukh svanasana
  6. Salambh sarvangasana
  7. Viparita karani mudra
  8. Savasana
Utthita parsvakonasana:
woman doing utthita parsvakonasana

Stand straight and take a deep inhalation and with a jump spread the legs apart sideways to 4 to 4.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. While exhaling slowly, turn the right foot sideways 90 degrees to the right, and the left foot slightly to the right, keeping the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are perpendicular to each other and the right thigh is parallel to the floor. Place the right palm on the floor by the side of the right foot, the right armpit covering and touching the outer side of the right knee. Stretch the left arm out over the left ear. Keep the head up. Tighten the loins and stretch the hamstrings. Hold this asana for half a minute and then change the sides.

Supta padangusthasana:
woman doing supta padagusthasana

Lie flat on your back. Inhale, and raise the left leg from the floor until it is perpendicular. Keep the right leg stretched fully on the floor and rest the right hand on the right thigh. Raise the left arm and catch the left big toe between the thumb and the fore and middle fingers. Hold as long as comfortable. If you are not able to catch the toe right away you can use a small rope or towel. This asana will remove the stiffness of the hips and legs where nerves are rejuvenated.

Ardh matsyendrasana:
woman doing ardh matsyendrasana

Sit with the legs straight in front of the body. Place the right foot on the floor outside the left knee. Bend the left leg to the right and place the left heel against the right buttock. Place the left arm outside the right leg, and with the left hand hold the right foot or ankle. The right knee should be as near as possible to the left armpit. Turn the body to the right, placing the right arm behind the back. Twist the back and then the neck as far as possible without strain. Hold for 15 seconds and return back. Repeat for another side. People with very stiff bodies can keep their folded legs straight.

Sirsasana:
woman doing sirsasana

Sit near a four-folded blanket in a thunderbolt pose or Vajrasana. Bend forward and place the forearms on the ground with fingers intertwined and the elbows in front of the knees. Place the crown of the head between the intertwined hands. Be sure it is tightly wedged in so that it can not roll backward when pressure is applied. Lift the knees off the ground and raise the buttocks until the legs are straight. Slowly walk the legs toward the trunk and allow the knees to bend so that the back is upright and the thighs press against the abdomen and lower chest. Slowly transfer the bodyweight from the toes to the head and the arms, and raise one foot a few inches off the ground. Raise the other foot and balance on the head and the arms. When balanced, raise and straighten the hips so that the thighs move up and away from the torso. Straighten the legs. The body should be perfectly straight from head to toe. Hold this asana for some time and then fold your legs and come down. For general health benefits, 3 to 5 minutes is sufficient. Do not rush into the pose, do it step by step and perfect every step before moving on to the next one. People with high blood pressure, vertigo, heart palpitations, thrombosis, impure blood, severe nearsightedness, and chronic constipation should not do it without a teacher near.

Adho Mukha svanasana:
woman doing adhomukh svanasana

Lie on the floor on your stomach keeping the feet slightly apart. Rest the palms by the side of the chest, the fingers straight and pointing in the direction of the head. Exhale and raise the trunk. Straighten the arms, move the head inwards towards the feet and place the crown of the head on the floor, keeping the elbows straight and extending the back. Do not bend the knees, the heels and soles of the feet should be on the ground parallel to each other. Hold the pose for about a minute.

Salambh sarvangasana:
woman doing sarvangasana

Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, and chest pressing against the chin. Retain the breath inside while assuming and returning from this pose. Breathe normally while in the pose. Hold for three to five minutes. It should not be attempted by people with high blood pressure, heart ailments, enlarged thyroid, liver, and spleen.

Viparita karani mudra:
woman doing viparita karani mudra

The method for this asana is similar to Sarvangasana except the chin is not pressed to the chest and the trunk is held at a 45-degree angle to the ground instead of a right angle. It is recommended for people with stiff necks.

Savasana:
woman doing savasana

Lie flat on the back full length like a corpse. Keep the hands a little away from the thighs, with the palms up. Close your eyes. Keep the heels together and the toes apart. To start with, breathe deeply. Later the breathing should be fine and slow, with no jerky movements to disturb the spine or body. Concentrate on deep and fine exhalations, in which the nostrils do not feel the warmth of the breath. The lower jaw should hang loose and should not be clenched. The tongue and pupil of the eyes should be passive. Relax and breathe out slowly. Stay in the asana for 15 to 20 minutes.

It should be noted that some yoga asanas may not be suited to some people. Hence, one should be wise enough to eliminate asanas that are causing problems and should consult a doctor or an experienced yoga guru about it.

Thank you and stay healthy!

Attribution:
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-utthita-parsvakonasana-pose-home-inte_3953860.htm#query=parsvakonasana&position=7&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/view-from-supta-padangushthasana-yoga-pose_3955502.htm#query=supta&position=1&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-ardha-matsyendrasana-pose_3939727.htm#query=ardha%20matsyendrasana&position=5&from_view=keyword">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/sporty-woman-practicing-yoga-doing-headstand-exercise-salamba-sirsasana-pose-working-out-wearing-sportswear-black-watching-fitness-video-tutorial-online-laptop-doing-workout-home-sitting_14779507.htm#query=sirsasana&position=0&from_view=search&track=sph">Image by jcomp</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-downward-facing-dog-pose_3939071.htm#page=2&query=adhomukha%20svanasana&position=7&from_view=search&track=ais">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-viparita-karani-exercise_3955305.htm#query=viparita%20karani%20pose&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-savasana-pose-grey-studio-background_1281541.htm#query=savasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-salamba-sarvangasana-pose_3939098.htm#query=salamba%20sarvangasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik


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