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Top seven Yoga poses for Sciatica Pain Relief

Sciatica Pain Relief: The sciatic nerve originates in the lower back and travels deep into the buttocks, thighs, and down the sides of the legs. Compression, inflammation, or damage to the sciatic nerve or lower vertebrae causes sciatica. Sciatica can also be caused by tight, overused, or damaged muscles.

Sciatica pain is characterised by a sharp, throbbing, or burning sensation that travels down your leg. Sciatica affects 1 to 10% of the population, with the majority of cases occurring in adults between the ages of 25 and 45.

If you’ve ever had sciatica, you’re well aware of how it can disrupt your life.  Fortunately, there are certain things you may do to relieve your pain, such as performing sciatica yoga.

But, with so many different yoga styles to choose from, how can you know which one is ideal for sciatica pain relief? Here are seven yoga poses for Sciatica Pain Relief

  1. Child’s Pose (Balasana)
Sciatica Pain Relief
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Child’s Pose is a wonderful method to tune into your body and relax it. It promotes flexibility and openness in your hips, thighs, and lower back by lengthening and stretching your spine.

Place a pillow or bolster under your thighs, chest, and forehead for more support.

Place a pillow or bolster under your thighs, chest, and forehead for more support.

  • Get down on your hands and knees to begin. Sink your hips back into your heels and bring your knees together.
  • Allow your arms to rest alongside your body or extend in front of you.
  • Allow your torso to completely relax as you sink into your thighs.
  • To relax any areas of tightness or feeling, concentrate on deepening your breath.
  • Maintain this position for up to 5 minutes.

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2. Downward-Facing Dog 

Sciatica Pain Relief
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This forward bend helps to correct your body and relieve pain and tension. Downward-Facing Dog strengthens your entire body while also assisting with the correction of imbalances.

  • Start by getting down on your hands and knees. 
  • Bring your ears in line with your upper arms or your chin all the way in toward your chest by lowering your head.
  • Bend your knees and tilt your pelvis forward.
  • Move your body intuitively through any variations that feel suitable.
  • Continue maintaining this position for the next one minute.

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3. Half Moon Pose (Ardha Chandrasana)

Sciatica Pain Relief
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Half Moon Pose helps to strengthen, balance, and stabilise your body. Do this pose against a wall to keep yourself supported.

  • With your right foot in front, start in a standing pose like a Triangle.
  • Bend your right knee slightly deeper and place your weight on your right foot.
  • Bring your left hand to your hip.
  • As you stretch your right hand to the floor in front of and to the right of your right foot, slide your left foot forward a few inches.
  • Lift your left leg parallel to the ground and press out through your left heel.
  • As you stare forward, rotate your torso and hips wide.
  • Lift your left hand toward the ceiling and turn your eyes upward to go deeper.
  • Stay in this pose for a minute
  • Return to the start position by bending your right leg and lowering your left leg to the floor slowly.
  • Repeat the process on the other side

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4. Cobra Pose (Bhujangasana)

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This relaxing pose strengthens and extends your spine while also increasing circulation and flexibility.

  • Lie down on your stomach, arms beneath your shoulders.
  • Pull your elbows close to your body.
  • Lift your head, chest, and shoulders by inhaling.
  • Keep your elbows slightly bent and your chest wide open.
  • The thigh muscles, lower back muscles, and abdominal muscles should all be engaged.
  • Continue holding this position for the next 30 seconds.
  •  Exhale, rest, and repeat 1–3 times more.

5. Locust Pose (Salabhasana)

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The spine, glutes, and thighs are all strengthened in this pose. It supports your lower back and core. Interlace your fingers at the base of your spine while lying down on your stomach.

  • Lift your chest, head, and arms to their highest possible positions.
  •  Raise your arms out from your body and over your head.
  •  To get deeper, raise both legs at once or one leg at a time.
  •  Contract your glutes, lower back, and abs.
  • Hold for up to 30 seconds.
  • Return to the beginning position after releasing the stance.
  • Take a few deep breaths and sway your hips from side to side slowly while resting and relaxing your body.
  • Do this 1–2 times more.

6. Knees-to-Chest Pose (Pawanamuktasana)

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This is a great pose for releasing tension in the lower back, hips, and glutes. Do one leg at a time to feel the position more gently.

  • Bring both knees to your chest while lying down on your back.
  • As you stretch your hands around the backs of your thighs or around your shins, draw your ankles and knees together.
  • Interlace your fingers or hold opposite elbows if your hands reach.
  • Stay in this way for the next one minute.

7. Reclined Pigeon Pose (Supta Kapotasana)

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  • Lie down on your back, knees bent and heels pressed against your hips.
  • Bend your right knee and bring your right ankle to the bottom of your left thigh.
  • Lift your left foot and draw your left knee in toward your chest to go deeper.
  • Like the other poses maintain this one minute.
  • Repeat the process by switching sides

These are some of the poses that you can adopt for Sciatica Pain Relief.

Featured Image Credits: Pinkvilla

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