Sciatica is the pain extending down the leg from the lower back. First, let’s talk about what sciatic nerve is. The sciatic nerve is the longest nerve in our body, starting from the spine base and going down through the calf muscles of the foot.
It is said that the average person has a 40% chance of facing sciatica pain in their lifetime. It may not be persistent, but you could still have a hard time because of it. However, not all sciatic pain causes serious troubles. Some can cause a slight tingling sensation or make you feel weak in your knees.
Symptoms Of Sciatica Trouble
1. Pain anywhere along the sciatic nerve, i.e. in the lower back, back of the thigh, buttock or calf.
2. A tingling, electric, burning, pinching, or pins-and-needles sensation.
3. Exhaustion, numbness, or loss of feelings in your legs and feet.
4. When standing up your knees might buckle because of weakness.
5. Foot drop: a condition in which you cannot bend your ankles enough to walk on your heels.
6. Reduced reflexes in your knee and Achilles tendon.
What Causes Sciatica Pain?
Sciatica pain can be triggered by herniation in the lumbar spine – this is the part of the spine that curves inward, near the lower-middle back. This can be serious, so you should fix an appointment with your doctor as soon as possible. However, about 70% of the sciatica cases are caused due to piriformis. This syndrome is a condition in which the piriformis muscle causes buttock pain.
Reducing Pain in Your Sciatica
To get relief from sciatica pain, especially the pain caused by piriformis, you can try several back stretching exercises. These yoga poses will stretch your back and also help in preventing or stopping sciatica pain.
The Standing Back Twist
People who are who new to these exercises or who aren’t that flexible should consider starting off with this one. Place your foot up on a chair, and then put the outside of your opposite hand on the raised knee (i.e. right hand to the left knee or left hand to the right knee). Place your other hand on your hip. Turn your upper body while keeping your hips facing forward. Hold this position for 30 seconds, then switch. If you’re not comfortable, don’t push too hard.
The Knee Raise
Lie on your back and bring one knee up to your chest. Keep in mind that the other leg should be straight. Push down with your knee and pull up with your hands. Your shoulders should be on the floor.
The Two Knee Twist
Lying on your back, splay your arms to form a capital “T.” Turn your knees out to one side, while keeping your shoulders on the floor. Hold this position for 60 seconds and then alternate sides.
The Single Knee Twist
Lie on your back. Keep one leg straight and bend the other knee to a 90° angle. Place your opposite hand on that knee. Turn to face the arm still on the floor. Both your shoulders should be touching the floor.
The Twisted Lunge
This pose will open your hips. Place one leg forward, and bend at the knee. Your other leg should be behind you. Your feet should be one leg’s length apart. Turn your back and place your opposite elbows on the outside of the bent knee. Put your palms together and hold the position for thirty seconds.
The Seated Twist
Sit on the floor with your legs in front of you. Bend a leg at the knee and put it on the outside of the other knee. The leg can be straight or curled; however, you feel comfortable. Put one hand flat on the floor behind you, while placing your opposite elbow on the outside of the bent knee. Turn behind, with your legs pointing forward.
The Cat Pose
You should be on your hands and knees. Bend your back down and lift your chest. Breathe and hold this position for ten seconds. Then, raise your back while tucking your chin into your chest. Hold the pose for 10 seconds. You can do this for 1-2 minutes.
Get on your hands and knees. Then, then rock your seat back onto your heels, leaving your hands on the floor in front of you. Hold this position for as long as you want.
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