Sometimes, a sudden sharp pain shooting down your leg causes
you so much discomfort, that you are left reeling. This kind of pain is often
known as sciatica nerve pain.
To elaborate further, the term Sciatica is used to describe
the symptoms of various kinds of leg pain like tingling, numbness, or weakness,
which shoot down the lower back via a nerve called the sciatic nerve in the
rear portion of the leg.
Sciatica, also known as radiculopathy, is a culmination of
symptoms and not a diagnosis. The causes of sciatica pain can be a spondylolisthesis,
herniated disc degenerative disc disease, and spinal stenosis.
Massage Helps with Sciatica
Whether you’ve been suffering from sciatica pain for ages,
or have just started feeling the pinch of acute sciatica pain, massage can
effectively provide relief either way.
The reason that you suffer from sciatica pain is because
sciatic nerve roots found in your lower back get inflamed or irritated.
Massage therapy aids in relief from sciatic nerve pain in 2
ways:
- The taut lower back muscles can put stress on your nerve roots. Massage therapy loosens these muscles and provides great relief from pinching or irritation.
- A massage also stimulates the release of pain-fighting endorphins—this provides temporary relief from symptoms like the burning sensation in your leg or the throbbing pain in your foot.
Yoga provides an effective Solution
If the origin of your sciatica is a bulging disc, yoga
practice that moves from gentle poses to the other asanas like standing poses
and the downward-facing pose will lengthen, strengthen and provide alignment to
your lower back.
A herniated disk may not always need surgery, and yoga is an
effective way to manage and reduce the problems which result from the herniated
disc.
If the reason of your sciatica is pressure on the nerve due
to a short, taut piriformis, try to focus on stretching the muscle.
Yoga Poses That Help with Sciatica Pain
These stretches are really effective to give a good stretch
to your lower back and provide relief from sciatica pain.
1. The Standing Back Twist
This is a great pose for people who aren’t really flexible
and new to the world of yoga. But this is one pose that will help them to ease
into other poses.
Place your foot up on a chair, and keep the outside of your
opposite hand on your slightly raised knee; for example, left hand to the right
knee or vice versa. Place your other hand on your hip.
Twist your upper body
while keeping your hips facing forward. Hold the position for thirty seconds,
and then switch sides. Don’t force yourself too much; just ease your way into
the position.
2. Standing Hamstring Stretches
Hamstring stretches are really effective in providing relief
from sciatic pain because tight hamstrings can combine with a tight piriformis
to restrict the vulnerable sciatic nerve.
Sciatic pain is caused by a
tightening of the hamstrings and surrounding muscles.
These are a result of activities like driving for extended
periods, especially when the car seat is made in a way that you are forced to
stay in a slumped position; or during athletic activities. For situations like
the above, performing these stretches can really give you relief.
Put your right foot on a support like a chair, a table, or
even a bench, anything that acts as a rest. Your foot should be at a hip level
or below the hip level. Keep your leg straight, your knee and toes pointing
straight up, and your quadriceps engaged.
If your knee tends to get locked or hyperextend, protect it
with a microbend. Do ensure that the hip of your raised leg is not lifted, but
rather bending downward, without keeping the leg or foot turning outward.
Hold the pose for several breaths and repeat the same on
each side. For a still deeper stretch, bend forward over your leg right at the
hip crease. Keep your spine and leg
straight and your quadriceps firm.
To make the descent of the right hip easier, tie a belt around
the top of the thigh of the lifted leg and the foot of your standing leg.
Tighten the belt or try to pull it gently downward at your
outer hip to keep the thigh bone down. You can alternate between the two legs
or concentrate on the affected side. Hold the position for a few breaths.
3. The Twisted Lunge
This is a slightly difficult pose to perform, but what it
really does is open up your hips.
Bring one leg forward and bend it at the knee. The other leg
should stay right behind you, feel the deep stretch.
Do ensure to keep your
feet one leg length apart. Turn your back and place your opposite elbow right
on the outside of your bent knee. Bring both your palms together. Hold the pose
for thirty seconds.
4. The Cat Pose
This pose is easy to perform but has a lot of benefits, it
Improves posture and balance, and strengthens and stretches the spine and neck.
Get onto your hands and knees. Bend your back down and then
lift your torso by pulling your shoulders back. Breathe easy and then hold the
position for ten seconds.
Then reprise your flat back position, tuck your chin
into your chest and raise your back. Hold it for ten seconds and then release.
Continue to do this for a minute or two.
Try to do all the above-mentioned poses at least three times
a week.
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