Sciatica is pain caused by irritation or pressure on the sciatic nerve, the longest nerve in the body. Doctors often treat sciatica nerve pain with a combination of medications, physical therapy and lifestyle changes. Yoga can help address the causes of sciatica by addressing postural imbalances, muscle weakness, misalignment and psychological tension.
About Sciatica
Sciatica pain often follows the course of the sciatic nerve, through the buttocks and into the leg. Sciatica appears when the nerve root in the lower back is compressed. This compression can be caused by a multitude of disorders and issues including a herniated disk, lumbar spinal stenosis, injury, obesity, pregnancy, weakened abdominal muscles, poor posture and stress. Stress and emotional tension, according to Dr. John Sarnoff, author of "The Mind-Body Prescription," is the leading cause of back pain, including sciatica.
Often one or more of these conditions is often present during a sciatica flare-up.
Yoga for Relaxation
Yoga is well known for its ability to calm the central nervous system and aide in stress relief. Yogic breathing exercises, meditation, stretches and relaxation techniques all play a role in eliminating tension. One simple relaxation method is to sit quietly with closed eyes and focus only on your breath. Continue this basic meditation for five to 10 minutes.
Yoga Poses for Stretching and Strengthening
When selecting yoga poses to ease the pain of sciatica, it is important to consider the root condition causing the flare-up. In general, gentle stretching of the legs, hips and back can ease pressure on the sciatica nerve and bring relief. One simple stretch for the hips is to sit in "bound angle pose," by placing the soles of your feet together, while seated on the floor. This pose, when performed correctly, can open the muscles surrounding the hips and ease low back tension.
Yoga standing poses such as "mountain" and the entire "warrior" series can help correct postural imbalances. Abdominal strengthening exercises such as "boat" pose can also support back health, lessening the risk of sciatica.
It is important to perform yoga with a mirror or an experienced teacher who can correct any misalignments and aid in appropriate modifications.
Expert Insight
Unlike traditional physical therapy exercises, yoga exercises are done with full attention to both breath and movement. This connection, says Dr. Timothy McCall, author of "Yoga as Medicine," brings your attention to what your body is doing and how it feels when it is doing it. And in the long run, says McCall, it can help you understand your body's signals and avoid further pain or injury.
Precautions
In order to treat sciatica, it is important to diagnosis the root cause -- whether it be a herniated disk or pregnancy or something more serious. Rarely, sciatica can be a symptom of very serious medical conditions including kidney infections, cancer, spinal fracture and neurological problems. It is important to consult with a doctor when experiencing sciatica and before beginning a yoga therapy program.
Other remedies
There are many remedies for bouts of sciatica. Other natural remedies include acupressure, acupucture, herbal supplements and icing. Doctors may also treat sciatica with pain relief medications or prescribe physical therapy.
References
- Yoga Journal: Back Talk
- Yoga Journal: Sciatica
- Yoga Journal: Sciatica Strategies
- "The Mind Body Connection"; John Sarno, M.D.; 1998
- "Yoga as Medicine"; Timothy McCall; 2007
- "Back Care Basics"; Mary Pullig Schatz, M.D.; 1992
