Yoga for Sciatica, Yoga Poses to Soothe Sciatica Pain
Feb 20

Yoga for Sciatica

These days many people suffer from Sciatica pain. Sciatica is a symptom rather an illness or physical problem. Generally it is the condition where pain starting in lower back going down the legs. It is also refereed to the condition where a pain is caused due to compression of a lumbar or sacral nerve due to a spinal disc herniation.

Common causes of Sciatica

  1. Lumbar herniated disc: A disc is herniated when its soft inner core liquid leaks out through the outer core. This results in irritation of the nerve root.
  2. Degenerative disc disease: Though disk degeneration is a natural process, in many cases it causes irritation of the nerve root.
  3. Isthmic spondylolisthesis: This happens when due to a small fracture the disk slips forward and pinches the nerve root.
  4. Lumbar spinal stenosis: This condition is created due to narrowing of the spinal canal. This is common after the age of 60-65 years.
  5. Piriformis Syndrome: When the sciatic nerve gets pinched or irritated by Piriformis muscle in the buttock it creates Sciatica pain.

Common Treatment of Sciatica

Most common treatments suggested for sciatica are medications for pain relief and muscle relaxation. Physio therapy is also advised for lower back strengthening and stretching. Yoga for Sciatica Yoga can be very helpful in cases of sciatica as it can help in strengthening back muscles, realignment of spinal vertebras and improving blood circulation in the sciatica nerve. Yoga asanas beneficial for Sciatica

  1. Adhomukhashwanasana (downward facing dog pose)
  2. Ardha Bhujangasana (half cobra pose)
  3. Ardha Shalabhasana (half locust pose)
  4. Tadasana (mountain pose)
  5. Kshatriyasana (warrior pose)
  6. Vrikshasana (tree pose)
  7. Makarasana (crocodile pose)
  8. Ardha Setubandhasana (half bridge pose)
  9. Jathata Pravittanasana (lying spiral twists)
  10. Marjariasana  (cat pose)
  11. Garbhasana (womb pose)
  12. Trokinasana (triangle pose)
  13. Vyaghrasana (tiger pose)

Yoga asanas to be avoided during Sciatica

It is also important to remember that some yoga poses can also increase the pain by putting more pressure on the Sciatica nerve. Generally it is recommended to avoid seated forward bends, sitting in cross legged position, poses where the knee bends more than 90 degrees and sitting in positions where the knees are positioned higher than the hips.

Written by: Yogi Ram

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