Sciatica is a term used to describe a pain, numbness or tingling that originates in the lower back and travels down the back of the leg due to compression on the sciatic nerve. Causes of sciatica are obesity, lack of movement and sitting for prolonged periods of time. According to spine-health.com, a regular program of exercise and gentle stretching using certain yoga poses can help relieve the pain of sciatica.
Downward-Facing Dog
The downward-facing dog pose stretches the hamstrings and calves to relieve sciatica. Place your hands and knees on the floor. The hands should be under the shoulders with fingers spread wide. The knees should be under the hips and hip-width apart. The spine is straight and relaxed. On an exhalation, push the hips up toward the ceiling creating an inverted V with the body. The legs and arms remain straight, shoulders are relaxed and the heels move toward the floor. Drop your head toward the floor between your arms while moving the hips up and back.
Bound Angle Pose
The bound angle pose is an excellent for stretching the inner thighs, groin and knees, thus relieving sciatic pain. Sit upright with an erect spine and extend your legs straight out in front of you. Bend the knees and pull your heels inward toward the pelvis. Drop your knees toward the floor and press the soles of the feet together. Maintain a neutral pelvis and keep your back straight. Hold the pose for 1 to 5 minutes, and then release by extending your legs out in front of you.
Staff Pose
The staff pose improves posture and strengthens the back, shoulders and chest muscles to relieve sciatica. Sit on the floor with your legs extended out in front of you and your torso erect. Your shoulders and hips should be in one straight line. Contract the thighs while simultaneously pressing them down toward the floor. Flex your ankles, pull your toes back toward your body and breathe. Hold this pose for 1 to 2 minutes.
Mountain Pose
The mountain pose, which focuses on the thigh muscles, improves posture and strengthens the thighs and knees. Stand erect with big toes touching and heels slightly apart. Contract your thigh muscles and lift your knees. Lengthen your tailbone toward the floor and tilt your pelvis toward your navel. Press your shoulder blades back, and lift your sternum toward the ceiling without pushing the ribs forward. Let your arms hang by your sides with the palms facing forward. Balance the crown of your head over the pelvis and breathe. Maintain this pose for up to 1 minute.
Upward-Facing Dog
The upward-facing dog pose is therapeutic for sciatica, as it improves posture and stretches the spine, shoulders and abdomen. Lie face down on the floor. Extend your legs straight back with the tops of your feet on the floor. Bend your elbows and place your palms on the floor beside your waist with your forearms perpendicular to the floor. Press your hands firmly into the floor, lift your body up and slide slightly forward. Straighten your arms and lift your torso and legs slightly off the floor. Keep your thighs firm and turned inward with the crease of the elbows facing forward and breathe. Hold the pose for 30 to 60 seconds, and then release your torso and legs back toward the floor. Lie face down and relax.
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