8 Easy Yoga Poses to Help Relieve Sciatica and Lower Back Pain In 30 Minutes

One of the most common health conditions nowadays has to be sciatica. This can be influenced by improper sitting, a stressful lifestyle or genetics. However, there is one thing that can aid this problem immensely, and that is practicing yoga.

Actually, the sciatic nerve is the longest one in the body and it begins at the spine base. This one ends at the foot. Sciatica can happen to almost anyone. This pain can be chronic and cause a lot of serious problems.

The Main Symptoms of Inflamed Sciatica Nerve

The symptoms that are connected to the sciatic nerve are the following:

  • Weak reflexes in the Achilles tendon and knee.
  • Foot drop. This is when you cannot flex the ankles so that you can walk on the heels.
  • Weakened knees when standing up.
  • An electric, burning, pinching, or pins-and-needles feeling in the same area.
  • Tingling, fatigue, numbness or loss of feeling in the lower limbs.
  • Pain in the areas that are close to the sciatic, like the lower back, buttock, back of the thigh or the calf.

Pain Causes of Sciatica

The main starting point of the pain that is connected to the sciatic nerve is the spine curve. This one is also familiar as the herniated disc, and you need immediate attention from a doctor.

Almost 70% of all the cases of sciatica are due to the piriformis syndrome. This one is a tiny muscle that is deep in the buttock. It affects the sciatic nerve in case of spasms, strains, injury, and swelling.

8 Yoga Poses for Sciatica Pain

Yoga is a discipline which includes stretching and tightening the body, while at the same time it keeps it from harm and injuries. Thus, a lot of people choose yoga as a practice to help them in treating sciatic nerve pain.

This brings us to the main reason for writing today’s article and that is to present you with 8 yoga poses that will relieve sciatic nerve pain.

1. Child’s Pose

This pose is the easiest and most comfortable one. All you need to do is kneel and begin with extending forward while the knees are grounded. Make sure you lay the hands in front of you. Hold the position as long as you like. The pose can be done whenever you want.

2. The Cat-Cow Pose

Start on all fours. Just breathe deep and start to lift the upper body by pulling the shoulders back. Breathe for ten seconds and release. Drop the stomach to the ground until you form and arch. Just hold for 10 seconds and release. Repeat this for 60 seconds.

3. The Seated Twist

Begin with sitting with the legs straight in front. Then, bend the leg at the knee and place it on the outside of the other knee. You can either keep the leg straight or just curl it up. Put one hand flat on the floor behind and place the opposite elbow on the outside of the bent knee. Finally, turn to face behind you while you keep the legs pointing forward.

4. The Twisted Lunge

This is great for opening the hips. You should step with one leg forward while you bend it at the knee. Keep the other leg behind. Turn the back and place the opposite elbow on the outside of the bent knee. Just bring the palms together and lock this posture for 30 seconds.

5. The Single Knee Twist

Start with lying on your back. Make sure you extend one leg straight while you bend the other knee in a 90-degree angle. Just place the opposite hand on the bent knee and turn to face towards the resting arm. The shoulders need to stay on the floor.

6.  The Two Knee Twist

Lie on your back and spread the arms until you form a ‘T.’ The shoulders have to be on the ground, while you are turning the knees on one side, to the middle and then to the other.

7. The Knee Raise

You should start flat on the back and raise one knee to your chest. At the same time, you need to be expending the other leg straight. The shoulders have to be glued to the floor while you are pushing with the knee.

8. The Standing Back Twist

Start with putting the foot up on a chair, while you keep the back of the opposite hand on the knee. The other hand has to go on the hip. You should start turning the body while staying firm in the hips. Hold the posture for 30 seconds and switch sides. Do not push if there is some pain.

That is it. Make sure you try these yoga poses if you have been experiencing back pain. They will 100% work and sciatica will be a problem of the past.