Yoga: Therapeutic application of Yoga asanas for Sciatica pain

The sciatic nerve starts in the lower back and runs deep through the tail bone region and thighs along the side of the legs. Sciatica is caused by compression, irritation, or injury of the sciatic nerve or lower vertebrae. Overused, tight and injured muscles can cause sciatica. Sciatica pain feels like a burning sensation that shoots down your leg. The person may also feel numbness, tingling, and inflammation, according to leading medical reports and journals. Often sciatica is felt only on one side of the body.

A study by the International Journal of Yoga poses suggest Cobra Pose and Locust Pose to be effective for improving the symptoms of Sciatica. Yoga reduces chronic lower back pain and helps in improving limitation inactivity. Reduction in the use of pain medications can be seen post-practice of yoga. Here’s how yoga asana help with sciatica pain.

Balasana (Child’s Pose)

A child’s pose helps with relaxing your body. It lengthens and stretches your spine. It promotes flexibility and openness in your hips, thighs and lowers back. Start on your hands and knees. Bring your knees together and sink your lower body back onto your heels. Extend your arms in front of you. Allow your torso to relax completely as you fall heavy into your thighs. Take deep breaths to relax any areas of tightness. Hold the pose for 5 minutes.

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Downward-facing dog

It helps in bringing the body into an alignment that relieves pain and tightness. Downward-facing dog pose helps in improving the strength of the body while helping to work with your balance. Start on your hands and knees. Press into your hands as you lift your lower back towards the roof. Dropdown your head with your upper arms or your chin all the way in towards your chest. Bend your knees to tilt your pelvis slightly forward. Constantly move your body through any variations that feel appropriate. Hold the pose for 1 minute.

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Ardha Chandrasana (Halfmoon pose)

It provides strength and stabilises the body. The pose also helps in increasing flexibility and relieves tension. Half-moon pose helps with stretching the spine, glutes, and thighs. Start in a standing pose such as a triangle with your right foot in front. Bend your right knee a bit deeper and yield your weight on your right foot. Bring your left hand to your lower back. Slide your left foot forward as you reach your right hand to the floor in front of and to the right of your right foot. Lift your leg so it’s parallel to the floor, putting pressure on your left-heel. Rotate your torso as you look forward. Hold this pose for up to 1 minute.

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**Disclaimer: The effectiveness of these yoga poses differ for different people. Also, it is important to perform these yoga poses under the guidance of a Yoga expert