Yoga for Sciatica

Sciatica refers to a condition that is characterized by sharp pain in the back, through the lower spine. Treatment options for this condition usually include certain postures and exercises in yoga for lower back pain. Yoga for sciatica can be very effective and helpful, but only if the poses are practiced correctly. Several yoga experts and gurus state that sciatica is one of the most common conditions that prompt people to learn yoga. Given below are a few asanas (poses) that are a part of yoga for sciatica:

• Kapotasana (The Pigeon Pose)
• Salabhasana (The Locust Pose) 
• Bhujangasana (The Cobra Pose)
• Setu Bandhasana (The Bridge Pose)
• Adho Mukha Savasana (The Downward Dog Facing Pose)
• Urdhva Mukha Savasana (The Upward Dog Facing Pose)
• Supta Padangusthasana (The Reclined Big Toe Pose
• Ardha Chandrasana (The Half Moon Pose)
• Sarvangasana (The Shoulder Stand Pose)
• Tadasana (The Mountain Pose)
• Trikonasana (The Triangle Pose)
• Vrikshasana (The Tree Pose)
• Dhanurasana (The Bow Pose)
• Ustrasana (The Camel Pose)
• Virbhadrasan I, II & II (The Warrior Pose I, II & III)

There are certain poses in bikram yoga for sciatica too, that can help relieve the pain in the lower back area.

Yoga Sciatica Pregnancy Poses

Some yoga poses can help relieve sciatica even during pregnancy. However, pregnant women have to be very careful before practicing any yoga pose and should only do so, after receiving an approval from her doctor. Moreover, all yoga for sciatica exercises during pregnancy should be practiced under the supervision of an expert, who is aware of the exact situation. There are a few modifications that can be made to the regular exercises, to suit pregnant women. The most common poses in yoga for sciatica during pregnancy include pelvic rocks, alternating opposite arm & leg raises, the pigeon pose and the cat and cow poses, which can strengthen the abdominal area, as well as the lower back during pregnancy.

Yoga hip pain poses

It is possible to relieve hip pain too, through the practice of yoga. Some of the seated yoga exercises for hip pain include Eka Pada Rajakapotasana (The King Pigeon Pose), Kurmasana (The Tortoise Pose) and Baddha Konasana (The Bound Angle Pose).  There are some standing positions that can help too, like The Wide Leg Forward Bend and Standing Splits, to name a few.

However, people who are suffering from chronic pain or any medical condition should only take up Yoga after undergoing a physical exam and receiving an approval from the doctor. Moreover, the yoga trainer should be kept informed about any medical conditions, as well as pregnancy.

First of all, sciatic nerve pain affects a wide cross section of society today, particularly in the USA.  It’s not just pregnant women, or those who sit for long periods of time, or the elderly.  Even students from age 15 on up may be in excellent health, but for sciatic nerve pain.  Of course you ought to see your physician immediately. 

Sciatic Nerve Pain tends to be most intense around the sciatic crest of the pelvis. Basically, this is the middle of the buttock cheek. If the pressure remains on the nerve, keeping it compressed or pinched, the pain worsens. It starts to expand down the entire nerve, down the back of the legs.

Can Yoga help with Sciatica? The answer is, of course it can. A lot of people suffer from sciatica, and get relief with a regular Yoga practice. Every person is unique; hence you must find the program that best suits your body.

Yoga Poses for Sciatica:

Thunder Bolt Pose (Vajrasana) (the variation that is the bottom half of Gomukhasana)

Here, fold your body forward, reaching your chin past your knees as you do this pose.

Downward Facing Dog Pose (Adho Mukha Svanasana)

Do this slightly pigeon toed, with your feet wider apart. Try to reach the sitting bones back laterally from the body.

Head To One Knee Pose (Janu Sirshasana)

While doing this pay attention to your outstretched leg. Maintain internal rotation, sit bone back, and extend the lesser trochanter distance out laterally away from the opposite hip bone. This way, the inside of the outstretched leg continues to lengthen to the side widening the pelvis.

Reclining Big Toe Pose Series (Supta Padangusthasana series)

Do this with reclining lunge.

Child Pose or Baby Pose (Garbhasana)

Do this with the sitz bones pressing out laterally.

Knee Down Twist (Supta Matsyendrasana)

Supine spinal twist.

Pigeon Pose (Eka Pada Raja Kapotasana)

Wind Removing Pose (Pavanamuktasana)

Seated Wide Legged Straddle (Upavistha Konasana)
All of these will give you a lot of relief from pain and help reduce your dosage of medication, over time.