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3 Ways to Ease Sciatica Pain With Yoga

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March 21, 2013

If you’ve ever dealt with sciatica you know that any relief can be a lifesaver. Sciatica is caused by pressure or damage to the Sciatic nerve which runs from the lower back down each leg. The pain can radiate from the lower back, down either hip, and down the length of the legs. The pain can be sharp and intense or feel like electrical shocks.

Not only is yoga relaxing for meditation, it can also help ease the pressure that causes you pain. The next time you experience of episode of sciatica, try one of these yoga poses below.

Back Bending Positions

Poses that bend the back can help relieve the pain by stretching the spine and opening up the lower back. When doing a back bending yoga position you will want to be sure to focus on elongating the lower back. Pressing your chest forward and tilting your tailbone downward will help ensure that the lower back is not compressed.

Here are a few back bending yoga positions that you may want to give a shot.

  • Bridge Pose
  • Cobra Pose
  • Bow Pose
  • Locust Pose
  • Half Wheel Pose

Twisting Positions

Poses that twist the back help to open it up and create much-needed space between the vertebrae. These poses can help lift the pressure from the affected area and offer some pain relief. Here are some of the twisting positions for sciatica.

  • Seated Spinal Twist
  • Half Moon Pose
  • Half Lord of the Fishes Pose
  • Noose Pose
  • Sage Pose

Other Poses

Yoga poses that focus on stretching and opening the glutes, thighs, hips, and lower back are all beneficial for sciatica. Aside from back bends and twists, these poses should be incorporated into your routine.

  • Figure Four
  • Pigeon
  • Open Lizard
  • Downward Facing Dog

Poses to Avoid with Sciatica

Just as back-bending poses relieve sciatica pain, forward-bending ones can actually cause compression of the lower back and cause pain.

If you are taking a yoga class, let your instructor know you are suffering from sciatica and that you will be modifying any forward bending poses. You can always remain in a downward facing dog or newborn pose while the class participates in forward facing positions.

If you are new to yoga and check out this yoga pose guide for instructions on how to do any of the poses mentioned above.

Have you utilized yoga while suffering from sciatica? If so, what poses do you suggest?

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