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Is Yoga Helpful For Person Suffering From Sciatica?

Yes, yoga can certainly benefit a person suffering from sciatica, but first let us understand the symptoms and causes of sciatica.

Symptoms: Sciatica is a sharp shooting pain, which starts from the lower spine and travels down through the buttock to the back of the leg. The pain may also be accompanied by a tingling sensation or numbness or weakness, in the knees or ankle, and sometimes even in the leg. This usually happens only on one side of the body.

Cause: Not all pains which radiate from the back into the leg can be termed as sciatica. Actual sciatica occurs when the sciatic nerves are inflamed or compressed. Either one or more of the five sciatic nerves may be affected. This may sometimes be caused by a herniated lumbar disc of the spine, or bone spurs or a tumor.

Persons Most Liable To Suffer From Sciatica: Usually between the ages of 30-50 seem more susceptible to attacks of sciatica. While pregnant women and those whose jobs involve sitting for long hours can be more at risk, even wear and tear of nerves and muscles can cause sciatica.

Yoga Benefits A Person With Sciatica: Yoga has been used for centuries to help cure back aches and other back problems, since it involves a blend of exercises which aid in stretching and strengthening. It also makes the body more flexible, while its breathing techniques relax the mind, which in turn, relaxes tense back muscles.

The Postures Of Yoga Are Helpful In Following Ways:

• Each asana is targeted for a specific muscle, gland or organ, and by exercising it, helps to increase blood circulation in that area. Increased blood circulation brings in greater oxygenation to the nerve cells. The asana also causes gentle squeezing or massaging of that particular muscle/gland and hence brings relief.

• The postures help to stretch and elongate the spine. This releases the pressure on the sciatica nerves which have been squeezed between the spinal discs.

• The postures are followed by pranayama and meditation. Both use techniques which involve visualizing the affected area. This helps infuse fresh life energy (prana) into that area and also to relax the tensed muscles, thereby leading to relief from pain.

Specific Yoga Postures For Sciatica: While it’s best to consult a yoga teacher for asanas to relive sciatica pain, here are a few that are said to bring relief.

• Janu Sirshasana (Head To One Knee Pose)

• Supta Padangusthasana series (Reclining Big Toe Pose Series)

• Supta Matsyendrasana (Knee Down Twist)

• Garbhasana (Child Pose or Baby Pose)

• Supine spinal twist

• Eka Pada Raja Kapotasana (Pigeon Pose)

• Pavanamuktasana (Wind Removing Pose)

• Vajrasana (Thunder Bolt Pose)

• Adho Mukha Svanasana (Downward Facing Dog Pose)

• Upavistha Konasana (Seated Wide Legged Straddle)

A Few Cautions: Choose a yoga teacher with care. When performing the postures, be careful not to overstep your pain boundaries.

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