If you feel pain radiating from your buttocks and down one leg, you may be experiencing issues with your sciatic nerve. According to MayoClinic.com, sciatica usually occurs due to a herniated disc, spondylolisthesis or piriformis syndrome. You can use yoga as both a preventative and therapeutic remedy for the pain due to sciatic issues. Along with yoga, Sciatica.org also recommends acupuncture and Alexander Technique.
Function
Certain yoga poses can relieve the pressure on the sciatic nerve through stretching the surrounding muscles. Poses can also strengthen the muscles, so there is less likelihood of strain in the future. You should wait until pain is no longer acute before you return to your yoga practice. Warm up with a five-minute walk or other light exercise before starting your yoga exercises.
Preventative
Building your back and abdominal strength may help prevent sciatica issues. Try locust and yoga leg lifts. For locust, lie on your stomach with legs straight and feet together. On inhales, raise your chest and legs up a few inches, so you feel your lower back muscles contracting. On exhales, lower back down. Try up seven to 10 sets. For yoga leg lifts, lie on your back and raise your feet straight toward the sky. Your body should make an L shape. Press down your lower back onto the floor and inhale. As you exhale, lower your legs toward the floor, keeping your lower back on the floor the entire time. Inhale back to start. Repeat seven to 10 sets.
Relief
Try extended side angle pose to stretch your hips, back and groin. Step feet wide apart, then turn your right foot out to your right and bend your right knee into a 90 degree angle. Lightly lean your right forearm onto your right thigh. Stretch your left arm up or over your head. Plant your left foot firmly into the floor, so you feel both sides of your body working and stretching. Hold on each side for up to 10 breaths.
A bound angle, or butterfly pose, can be a relieving stretch for your hips and legs. Sit on a folded blanket, then bring the bottoms of your feet together. Splay your knees to each side. Sit as tall as possible as you let your groin and hips stretch. Hold for up to one minute, folding your torso over your legs if you want more stretch.
Poses to Avoid
Both seated and standing forward bends may be too much for you during and after a sciatica event. If you want to try forward bends when your back is feeling better, try a seated one, with one foot folded in toward the thigh, so you only stretch your torso over one leg at a time. Avoid any poses that recreate sharp sciatic pain.
Expert Insight
Certified Structural Yoga Therapist Laura Blackhall Defendini suggests that more intense forms of yoga may not suit those with extreme sciatica issues or other back-related challenges. Hot yoga formats may be particularly unsuitable since heat can contribute to swelling. Every person will have a different experience when working through sciatica. Listen to your body during and after your yoga practice.
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