Yoga can both alleviate and heal sciatica. Sciatica, or pain radiating from your buttocks through your leg, is typically the symptom of another disorder instead of a stand-alone health problem. Yoga postures may alleviate pain by relieving pressure on the sciatica nerve, strengthening the muscles around the sciatic nerve and addressing other issues such as pregnancy or injury.
Understanding Sciatica
The sciatic nerve is the largest nerve in the body and runs down the backs of both legs, originating in the buttocks. When the nerve is compressed, either due to spinal misalignment, inflammation or injury, symptoms such as pain, numbness and other discomfort can be present along the sciatic nerve path. Pregnancy is a common cause of sciatic nerve pain, because the expanding uterus puts pressure on the spine and in turn the sciatic nerve. Other common causes include lumbar spinal stenosis, degenerative disc disease and postural misalignment.
Benefits of Yoga
Yoga strengthens the muscles surrounding the sciatic nerve, increases blood flow to the affected area and increases flexibility, making your body less susceptible to injury. To strengthen back and core muscles, focus on poses like downward facing dog, locust and plank. To increase blood flow to the area, focus on poses that open the hips such as bound angle, pigeon and warrior. Flexibility to the legs and back can be improved through gentle back bends such as cobra or through supported forward bends, performed at the wall or with a chair.
Precautions
As with any exercise, use caution when moving in and out of yoga poses. A general rule of thumb is to immediately stop and avoid any pose that causes pain or increases discomfort. Certain yoga poses, such as forward bends, can aggravate sciatica. Seated forward bend, in particular, can cause the lower spine to round and the pelvis to tug backward, putting undue stress on the sciatic nerve. Try head-to-knee pose instead, bending the knee to reach your forehead and minimize stress on the area surrounding the sciatic nerve.
Alternative Therapies
Although doctors often prescribe painkillers, physical therapy and sometimes surgery to cope with sciatica, there are alternative holistic therapies, in addition to yoga, that can help relieve discomfort and even heal sciatica. Acupressure, acupuncture, herbal remedies and even the simple application of ice can alleviate and prevent pain.
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