Yoga Exercises For Sciatica

Sciatica occurs when your sciatic nerve is aggravated and becomes sensitive. Sciatica can cause severe pain in your lower spine, one of your legs can go numb or pain shoots through a foot or ankle. Sciatica usually attacks one side of your body at a time.
Yoga positions that open your hips and gently twist your back provide relief for sciatica.

The Source

• The sciatic nerve extends from your lower back, in the spinal column, through your hip and down the back of your lower leg to each foot. It is the longest and largest nerve in your body. It is responsible for the movement of thigh and leg muscles and sends the sensation of feeling to your brain.

Common Causes of Sciatica

• • Pireformis syndrome. The periformis muscle is in your buttocks. It's close to the sciatic nerve and the nerve can run through the muscle. If the muscle tightens, it puts pressure on the nerve resulting in aggravation and sensitivity.
  • Lumbar spinal stenosis is caused by your spinal canal narrowing and squeezing the spinal cord and nerves. This is the basis for lower back, buttocks, leg and foot pain.
  • Herniated disc. A disc rupture or slip can put pressure on a nerve causing back pain.

Yoga and Sciatica

• The yoga poses that relieve sciatica are called asanas. Asanas are more than stretching because they cleanse the body and allow your mind to concentrate. Asana practices should be moderate, uniform, pleasurable and firm. Practices should be with a qualified yoga teacher because each sciatica discomfort may need a precise access to asana.

Benefits of Asanas

• • Asana exercises lengthen and straighten your spine, abdominal muscles and stretch muscles in your hips and buttocks.
  • They improve flexibility of your muscles.
  • The strength of your bones.
  • The strength of your hard tissues.
  The combination of yoga asanas and meditation also provides relief for sciatica. The process of yogic breathing reduces inflammation and relaxes tight muscles. You tend to tighten up when pain is expected and deep breathing reminds you to relax.
  You should begin your ansana program slowly and listen to your body. It will tell you which pose and when to change it. Learn to be conscious of what your body is telling you.
  Yoga is not competitive, not even against your self. Don't push because pain and yoga are not companions. Use props and supports such as straps, pillows and cushions. Relieving pressure on your sciatic nerve is your goal, not advanced yoga poses. Also, along with yoga, don't sit for long periods of time, and if an activity causes pain quit the activity.
  Yoga can improve your life physically and mentally. Use it to relieve sciatica through asana and listening to your body.