What is sciatica?
Sciatica is referred to as a painful condition of leg which
results due to compression of sciatic nerve at the level of low back or as
entrapment between the fatty tissues of body. This is characterized by shooting
pain, numbness, tingling sensation and loss of sensation to distal parts of
feet.
How does yoga help in
relieving sciatic pain?
Sciatic pain is directly related to the extent of nerve
compression and entrapment. The prime focus of back pain doctors is to get the
circulation and nutrients to the nerve and ensure its re functioning around the
areas where it is trapped. It could be compressed by a disc bulge, fatty
buttocks or muscles of hip.
Yoga begins with deep breathing and gentle movements of
almost all the joints of the body. This induces little warm up in the body and
elevates the mental well being of patient. Certain yoga poses are extremely
beneficial for sciatica to relax the stiff muscles of hip, thighs and legs.
These poses promote release of endorphins in the body to give pain relief,
stretch muscles to relieve spasm and by all the means enhance the cardiac
function and promote effective blood circulation around the sciatic nerve.
Yoga poses for
sciatica
·
Locust pose: or salabhasana, it is best done
lying on abdomen. Inhale and lift chest and knees together and exhale there.
Again inhale while moving legs apart to stretch hip muscles and exhale while
putting legs close together.
·
Cobra pose: or bhujangasana, is done lying on
tummy while elbows and palms are resting on sides. Elevate the chest till the
level of elbows first and then progress towards lifting the entire chest up
while only palms are on the floor.
·
Bridge pose: or setu bandhasana, is done lying
on the back with knees bent and feet supported on floor. While drawing the chin
towards chest, lift the hips up and squeeze the buttocks to further roll the
pelvis.
·
Bow pose: or dhanurasana, done by lying on
stomach. Take the arms back to hold both ankles and while inhaling lift the
chest and legs off the floor simultaneously.
·
Sun salutations: A step by step illustration
performed in standing and under therapist guidance.
·
Head to knee forward bent or janu sirasana is
done in sitting, one leg squared while the head bends to touch the knee of the
other straightened leg by pulling the feet up.
·
Pigeon pose: It is a hip opener and done in
sitting where feet of one left leg touches the bent knee of right and the knee
of left leg is further retracted to open the hip.
Benefits of yoga explained by back pain specialist
- Alleviates pain.
- Relaxes the body.
- Promotes blood circulation.
- Reduces general body fatigue.
Tips for yoga
- Over bending should be avoided.
- Patients with hypertension must do it with caution.
- Whenever the pain shoots, stop.
