10 great yoga moves to treat sciatica pain

The sciatic nerve starts from the lower back and extends deep into the hips and thighs and along the sides of the legs. Sciatica pain is caused by compression, irritation or injury of the sciatic nerve or lower back vertebrae, and many people may suffer from this problem today. Also, dry muscles, injuries and overactivity can lead to the formation of this pain.

BingMag.com 10 great yoga moves to treat sciatica pain

The sciatic nerve starts from the lower back and extends deep into the hips and thighs and along the sides of the legs. Sciatica pain is caused by compression, irritation or injury of the sciatic nerve or lower back vertebrae, and many people may suffer from this problem today. Also, dry muscles, injuries and overactivity can lead to the formation of this pain.

Sciatica pain is usually only on one side of the body and includes a sharp and tingling sensation. which suddenly develops along the leg. However, it can also make you feel numb and inflamed. This pain is very common and sometimes it is nothing special, but sometimes it can be very serious and annoying.

There are various ways to deal with this pain, one of which is doing yoga exercises. Yoga can reduce chronic back pain, improve the range of motion of the limbs, and lead to relaxation in the body without the need for painkillers. All of these help to improve sciatica pain.

In today's article, we want to take a closer look at this issue and see how you can reduce sciatica pain with the help of yoga. Here are 10 great yoga moves that are the best option to deal with this chronic pain. Finally, we will also introduce some types of yoga movements that are not suitable for sciatica pain and should not be performed. So stay with us.

The best yoga exercises to treat sciatica pain

The following exercises are among the best yoga exercises to reduce chronic pain. According to the pictures and explanations we have given, try to do them correctly and regularly to deal with sciatica pain better.

1. Baby's Stretch

BingMag.com 10 great yoga moves to treat sciatica pain

This popular yoga move is a great option for treating sciatica pain, which affects the buttock and thigh muscles. It also stretches the hip joints and spine, and doing it at the beginning of the day will make you fresh and energetic. The spine straightener works. In addition to these benefits, the movement of stretching the child can lead to relaxation of the brain and eliminate stress and fatigue. Therefore, it will make your day full of energy and good feeling.

To perform this movement, first put your feet and hands on the ground and keep your hips up so that the body forms a figure 8, then kneel on the ground and Open the knees. Now straighten your spine, stretch and stretch your arms forward.

Put your upper body between your thighs, your stomach should be on your thighs and knees, your big toes on the floor and your hips on your heels. Feet should be placed. Put your forehead on the floor and relax your neck, shoulders and arms and take a deep breath. Stay in this position for 5 minutes.

  • 5 yoga stretching exercises to increase the strength and flexibility of the back muscles

2. Downward dog movement

BingMag.com 10 great yoga moves to treat sciatica pain

In this movement, your body turns upside down and this position is used to increase energy and Pain relief is very helpful. In this state, your nervous system is adjusted, your brain becomes more active, and your body is filled with energy and lightness. This movement focuses on and engages the arms, shoulders, wrists and core muscles. Apart from this, it also stretches and softens the muscles of the hamstrings, spine and legs. Therefore, most of your limbs are either engaged or stretched and flexed.

Additionally, Downward Dog can be considered a good exercise for treating sciatica and relieving fatigue. If your back is a problem and does not allow you to sleep or exercise well, and if it always leads to pain and fatigue, this movement will be right for you. Then move your hips up and back and keep your spine straight. Now open the fingers and distribute your weight between each hand. Your body should take the shape of the number 8. At the end, press the soles of the feet to the floor and lift them to stretch the leg muscles. Maintain this position for 1 minute.

You can also do this movement on one leg. The one-legged downward dog movement leads to the stretching of your side and hips, and apart from peace of mind, it also leads to an increase in self-confidence. Try doing this exercise at the beginning of the day to feel better about yourself.

To perform this movement, first get into the downward dog position, spread your body weight on both hands, and take a deep breath. draw Raise your right leg while breathing. When you raise your right leg as high as possible and keep your hips parallel to the floor, exhale and bend your right leg so that the heel moves toward your hips. Then turn your upper body to the right side of the body be stretched well.

At this stage, take two deep breaths and let the hips and right side stretch and soften. Now straighten the right leg, rotate the upper body again and place the right foot on the floor to come into downward dog position. Then repeat the same cycle with the left leg.

3. Half Moon Movement

BingMag.com 10 great yoga moves to treat sciatica pain

This exercise helps to increase body stability and balance, flexibility, and also reduce pain. You can do it next to a wall or use a yoga brick for more balance.

To perform this exercise, first stand and place your right foot forward. Bend the right knee slightly and put your weight on the right leg. Then reach the left hand to the hip and bend the body and bring the right hand to the ground. At the same time, try to raise the left leg and make it parallel to the ground and keep the left hand straight in the air.

Maintain this position for 1 minute, then slowly return to the starting position and repeat the same cycle. Repeat for the other side of the body.

  • 10 home remedies to improve sciatica pain (and prevention tips)

4. Cobra Movement

BingMag.com 10 great yoga moves to treat sciatica pain

The Cobra Movement helps gently bend your body and stretch your abs, chest and shoulders. With this movement, you can strengthen the spine and reduce sciatica pain. In addition, you eliminate stress and fatigue and relieve back pain. In the cobra movement, the following muscles are involved and activated.

  • Anterior teeth
  • To perform this movement, first lie on your stomach and place your hands under your shoulders. Keep your fingers forward. Then bring your arms tightly to your chest and don't let your elbows go out to the sides.

    Now press your hands to the floor and slowly lift your head, chest and shoulders. Keep your elbows slightly bent and raise your body as high as possible. You have to go up and bend your body to a point where you feel comfortable and don't put too much pressure on your body. If you tilt your head back, you can increase the pressure and tension of the exercise.

    Maintain this position for 1-3 minutes, then exhale and lie back on the floor. Place your arms by your side and keep your head on the ground. Slowly move your hips to the left and right so that the tension in the lower back disappears and your body relaxes.

    5. Grasshopper Movement

    BingMag.com 10 great yoga moves to treat sciatica pain

    Generally, back bending can eliminate back pain and body fatigue, and Reduce chronic tension including sciatica and tension in the upper body, arms, shoulders and legs. The grasshopper movement also has these benefits and also engages and strengthens the muscles of the back of the arm, the trapezius, the erector spinae and the gluteus maximus.

    To perform this movement, first lie on your stomach, extend your arms by your upper body. and keep the palms facing up. Stick your big toes together and turn your heels to the sides. Place your forehead gently on the floor and then slowly and controlled lift your head, chest and arms off the floor. You can bring your hands close together and lock your fingers on the back.

    To increase the pressure of the exercise and stretch the muscles more, lift your legs and increase the bend of the body. Look straight ahead and stretch the back of your neck. You can maintain your balance better by stretching your arms by your side. Try to stay in this position for 1-2 minutes, then take a break.

    • 15 Advanced Yoga Moves to Challenge Your Body More

    6. Bringing the knees to the chest

    BingMag.com 10 great yoga moves to treat sciatica pain

    Bringing the knees to the chest is good for cramps and pain in the lower back, hips and thighs. solves To perform this exercise, first lie on your back on the floor and then bend your knees and move them towards the chest. Hold the knees with your hands and pull them towards the chest. To increase the stretch, you can also lift your head and move it towards your knees. Maintain this position for 1 minute.

    7. Pinhole movement

    BingMag.com 10 great yoga moves to treat sciatica pain

    This movement helps to stretch the muscles of the buttocks, lower back, and pear-shaped muscles, and upper body pain, especially It reduces back pain and sciatica.

    To perform the needle hole movement, first lie on your back, bend your knees and place the soles of your feet on the floor. Lift the hips slightly, place the right foot on the left knee, then hold the back of the left thigh (or left leg) with both hands. Pull the left knee towards you and stay in this position for 1 minute. Take deep breaths and release tension. Try to remain still and motionless, then switch legs and repeat the same cycle.

    This stretch can be an excellent choice for runners and other chronic body pains apart from treating it. cyclists to soften their bodies and improve their athletic performance.

    • 11 great yoga moves that help you sleep better

    8. The bridge movement

    BingMag.com 10 great yoga moves to treat sciatica pain

    The bridge movement leads to the strengthening of the abdominal muscles, hamstrings and buttocks. By doing this exercise regularly, you can reduce sciatica, hip and back pain, strengthen your core muscles and also improve your blood pressure level. . In addition, the gluteus maximus, hamstrings, transversus abdominis and rectus abdominis muscles are involved and strengthened.

    To perform this movement, first lie on the floor, keep your knees bent and the soles of your feet on the floor. let the. Keep your arms by your body and make sure your feet are hip-width apart. Then press the soles of your feet to the floor, push and lift your hips. You can also have more balance and support your body by pressing your hands and arms to the ground. Of course, be careful that the main pressure should be applied to the hamstrings, buttocks and abdominal muscles. You can also reduce the pressure on your neck by keeping your shoulders on the floor.

    Keep your hips up and maintain this position for 1 minute. Your chest, hips and knees should be in a diagonal line. Be careful not to raise your hips too much and don't arch your back.

    Now exhale and slowly bring your spine and hips to the ground. Pause and keep the spine straight and motionless. In this position, the lower back should be slightly away from the ground.

    You should do this movement with help so that less pressure is applied to the body and back. For this, you can ask a person to hold your back while performing the bridge movement. You can also put a matka or yoga brick under you and reduce the pressure on the body.

    9. Seated Spine Rotation

    BingMag.com 10 great yoga moves to treat sciatica pain

    This rotation stimulates the abdominal organs and can reduce sciatica pain and problems. waist help Apart from this, it also improves the digestion process and increases your energy level.

    The following muscles are involved in the rotation of the sitting spine.

    • Rhomboids
    • dentate anterior muscle
    • rectifiers of the spine
    • pectoralis major
    • major muscle

    Now bend the left leg until the sole of the left foot is next to the right hip. Turn slightly to the right and take your right arm back and place the palm on the floor. Then raise the left arm in the air. Finally, place the left elbow on the right knee. Now take a deep breath, exhale and turn your upper body more to the right.

    With each inhalation and exhalation, try to move more to the right. Hold this position for about 1 minute. Then slowly return to the starting position and do the same for the other side of the body.

    10. Legs on a Wall Stretch

    BingMag.com 10 great yoga moves to treat sciatica pain

    This restorative yoga move leads to relaxation throughout your body. With this movement, you can reduce stress and also lower blood sugar and blood pressure. In addition, stretching your legs on the wall is useful and effective for treating headaches, increasing energy and improving blood circulation. All of these lead to a feeling of unparalleled relaxation and reduction of sciatica pain and other chronic body pains.

    In the movement of stretching the legs on the wall, the following muscles are involved.

    • Hamstring

      • Hamstring

        li>
      • hips
      • lower back
      • front muscles of the upper body
      • back of the neck

      to perform this movement first Lie on the mat in front of the wall, your hips should be about 15 cm away from the wall. Now stretch your legs on the wall and keep your head and shoulders down on the mat. Relax your legs and stomach and breathe deeply to release any tension. You can place a folded blanket under your hips for extra comfort. Also, keep your shoulder blades on the floor to reduce the strain on your neck. Extend the arms along the body and keep the palms facing up.

      You can maintain this position as long as you want. At first, you can stay in this position for 5 to 20 minutes and relax your body completely. You can also do the same movement with the help of a chair so that it adapts better to your body. Placement of legs Sitting on a chair can put less pressure on your body.

      • What is restorative yoga? (Benefits, the best movements and how to do it)

      If you have sciatica pain, you should not perform some movements

      There are some yoga exercises that can be done for people with sciatica Sciatica pain is not suitable. For example, exercises that involve bending forward while standing or sitting, except for downward dog, put a lot of pressure on the pelvis and lower back and make sciatica worse. It is better for you to lie on the floor for these exercises to better support your pelvis and back.

      Another point is that due to the presence of sciatica pain in one leg, which is much more common, you probably You can't do some exercises for both sides of the body. So be careful about this issue and don't put too much pressure on yourself.

      Finally, if you suffer from sciatica during pregnancy, you should not do exercises that put pressure on the abdomen or involve bending and The waist and abdomen rotate. Also, try to use yoga equipment and aids such as pillows and yoga bricks to have a safer exercise.

      Conclusion

      If you have sciatica pain, the above exercises can help you. To feel better and deal with this pain. Of course, be careful to perform the movements correctly and do not put too much pressure on yourself. If you experience increased pain during yoga exercises, it is better to stop exercising and give yourself a break so that your condition does not worsen. . Yoga can improve blood circulation, regulate blood pressure, strengthen the body's respiratory system, increase cardiovascular endurance, increase the body's resistance, improve the digestive system, strengthen the body's immune system, sleep quality. improve and also increase the lifespan. Therefore, try to get help from this sport keeping safety tips in mind and live a healthier life.

      This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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