Sciatica is a pain in the butt – literally. That’s because the sciatic nerves, the longest nerves in your body, run from the base of the spine through the muscles of the buttocks and down the back of each leg.
Up to 40% of adults experience sciatica at one time or another and, if it happens to you, one good way of alleviating the symptoms, while also exercising, is yoga.
Here are five yoga positions that can help:
Seated Twist Variation – This mid-back rotating twist stretches the piriformis muscle. Sit up straight with legs stretched out in front of you; cross the affected leg over your opposite leg and press the sole of your foot down on the painful leg. Hug your opposite arm around your knee, placing the other hand on the ground behind your hip. Exhale as you draw the leg toward your chest and rotate from your mid back. Hold for three long, deep breaths.
Modified Pyramid – This pose is a combination of hamstring stretching and pelvis resetting and can be too much for some sciatica sufferers. If you experience excessive discomfort, it’s perhaps an idea to stick with the other exercises. Keeping the pained leg forward, step back with your other leg about 18-24 inches. With both legs straight, hinge from the hips, bending forward, and place your hands on a chair seat. Push your forward hip backwards while drawing your back hip forward. Hold for five long, deep breaths.
Bridge With Knees Together – For sciatica originating from the back or piriformis muscle, this technique should ease pain while also strengthening your lower back. Keep your knees together to exercise the inner thighs, which oppose outer hip muscles, including the piriformis. Start from a bridge position on all fours with your knees and feet together. Inhale and lift your hips to align diagonally with your shoulders and knees. Avoid arching the lower back. Hold for three breaths. Release. Repeat three times.
Pigeon Push-Up – Here’s another piriformis-stretching technique. From a kneeling lunge position, take both hands to the floor on the inside of your leg. Open your hip by letting your knee fall out to the side as you roll to the outside of your foot. Walk your hands forward and outward to push your weight out of your upper body and into your hips and pelvis. Take five long, deep breaths.
Supine With Pillow Under Knees – As every sciatica sufferer knows, constant pain is exhausting, so this pose is designed for rest and relief. Lying face up, place a pillow under your knees with your legs hip-distance apart. Be sure your low back is making contact with the floor. Avoid arching. Take 10-20 deep, slow, breaths, focusing your exhalations to be sighs of relief.
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