5 Easy Yoga Poses To Relieve Sciatica Pain In 16 Minutes Or Less

When you have just begun working out or when you have just managed to retrieve a tiny object that has rolled into the farthest corner of your low desk, you realize on the way back to a standing position that your lower back feels as though there is an alarm vibrating incessantly inside. Sounds familiar?

Nearly everyone we know complains about lower back pain at least once in any given 15 days. While some have serious spinal and neurological causes for their back pain, more often than not, it is sciatic pain that bothers us in the form of backaches.

The sciatic nerve is the longest nerve in our body, and it extends from the pelvis all the way to our feet. When this nerve is compressed or irritated, we feel the pain usually in our buttocks and glutes (1).

For the mild but bothersome kind of sciatic pain, we have rounded up some easy yoga poses that will help you relax the nerve, thereby easing the pain.

1. Seated Twist

This is essentially a half spinal twist. While that sounds scary, once you learn it, this pose can be very relaxing. Sit down comfortably, stretch your legs and keep your spine erect. Slide your left leg under the right such that the heel of the left leg is adjacent to the outside of the right hip. Bend your right leg at the knee, take your right leg over the left, and place it next to your left hip. Twist your waist, shoulders, and neck to the right and set your gaze over the right shoulder.

If you are flexible, you should be able to open your chest and bring it to the side of the bent leg. However, don’t force yourself to extend or twist beyond immediate capabilities. This pose will gently relax the nerve along your hamstrings and your pelvis and help open up the lower back.

2. Child Pose

This particular pose is so relaxing that you may want to try it every time you feel you want a nice back stretch. Sit erect with your legs bent at the knees, and your feet tucked under your buttocks. Extend your arms forward and slowly lower your chest and head until your outstretched fingers touch the floor. Go as far as you can without feeling uncomfortable or raising your buttocks away from your feet. This is a great pose for lengthening and relaxing the spine and the lower back.

3. Knee Raise

Lie flat on your back with your legs stretched straight. Now, gently lift one knee and cup it with the help of your palms. Bring your knee as far as you can over your torso (even if you only manage as far as the abdomen, it is fine). Hold the position for up to 5 seconds. Repeat the same with the other knee.

4. Pigeon Pose

Start slow and steady if you are trying this yoga pose for the first time. If done right, this pose could help relieve sciatica pain and enable a little flexibility. Sit with the left leg extended towards the back and right leg folded in the front. Support your body with the help of your hands and try to rise as much as possible. Stay in this position for 1-2 minutes. The Pigeon Pose is an instant pain reliever as the pressure it creates releases the tension built-up in the nerve by stretching the muscle. Repeat with the other leg.

5. Cobra Pose

Lie flat on your stomach with your legs stretched out. Gently lift your upper body. You could place your hands on the floor for support. Raise your upper body to the navel and stay in this position for 1-2 minutes. This pose is supposed to induce a gentle stretch along your entire back, so if it hurts, release the stretch. Once you get better at it, try to release the palm support. You can stretch your hands in the front and master this pose. The Cobra Pose stretches your spine and lower back. This is the best asana for slip disc pain, which is one of the main causes of sciatica.

These yoga poses are designed for gently relaxing the irritated nerve and relieving the pain in the most flexible manner. If you were to practice these poses as instructed, it would only take you around 16 minutes to get rid of the pain. This is an all-natural pain relief option that will also help increase your flexibility, the lack of which may be one of the causes that you strain your back and your glutes easily when accomplishing a physical activity that is not habitual or even everyday movements. When practicing these yoga poses, ensure that your twists and turns are gentle and convenient. Do not push yourself or you may irritate the sciatic nerve instead of relaxing it.

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Chandrama Deshmukh

   

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