Cobra pose is one of the effective yoga asanas for sciatica
Knees-to-chest pose is the ideal yoga for sciatica pain relief
Practice one-legged pigeon pose asanas for sciatica symptoms
The nerve pain people sometimes feel in the leg is called sciatica. It occurs when your sciatic nerve gets compressed. While this condition occurs initially in the lower back, it then travels to the leg. Being one the longest nerves of the body, the sciatic nerve connects your spinal cord with your leg and thigh muscles. When the sciatic nerve stretches, you may feel a burning sensation in your lower back and feet. Some of the most common symptoms of sciatica include the following:
So, get your mat and towel to try out these easy yoga poses for sciatica!
Additional read: How is Doing Yoga on Carpet With or Without a Yoga Mat Helpful?
This is one of the most effective asanas for sciatica. While it helps in stretching your spine, this pose also enhances your muscle flexibility and increases blood circulation. Follow these simple steps to perform this cobra pose.
Amongst beneficial yoga exercises for sciatica is the locust pose. To do this pose, lie on the stomach placing your fingers next to your spine. Slowly try lifting your chest, arms and head as much as possible. Then, try taking your arms away from your body while raising either one leg or both legs simultaneously. Be in this position for about 30 seconds and then relax. The locust pose enhances the strength of your spine and thigh muscles while increasing the flexibility of your hip.
Doing a bridge pose opens up your hip muscles while increasing the strength of your core and back muscles. The main aim of this pose is to keep your thighs and back aligned along a straight line. Ensure to raise your hips and bring them in line with your shoulders. Hold this position for about 30 seconds.
Additional read: Importance of Yoga in Modern Life
This yoga pose stretches your lower back muscles and provides a lot of relief.  You should try this yoga pose and add it to your daily routine.
Among various yoga stretches for sciatica, the cat-cow pose aims to stretch the back muscles in pain. To do this pose, start by getting down on all fours with your hands and knees on the floor. Then, inhale, tighten your core and round your back toward the ceiling. This is called the cat stretch. After 5 seconds, exhale, go to a neutral back position, inhale, and point your tailbone out. This is called the cow stretch, and you must hold this position for 5 seconds and exhale. Alternate between the cow and cat stretch for up to 10 times.
Now that you know how yoga and sciatica are connected, make it a point to practice these sciatic nerve stretches regularly. Doing yoga for sciatica pain relief is only something you can easily perform at home. If your sciatica pain shows no improvement even after regular stretching, talk to specialists on Bajaj Finserv Health. Get their expert advice by booking an appointment online and address your sciatica symptoms right away!