What is the sciatic nerve and what is the pain associated with it? The sciatic nerve runs from the base of the spinal cord right down to the feet. Any damage to this nerve can cause unbearable shooting or stabbing pain in the buttocks, knees or ankles. Sometimes there is a burning sensation or numbness in the leg. This sciatic nerve pain is called sciatica.

Sciatic pain may occur in individuals who suffer from lower back problems. It also happens to the elderly, the pregnant and the obese. Recurrent sciatic nerve pain can also be caused by a slipped or herniated disc or degenerative disc tissue, since these tend to compress the sciatic nerve and put pressure on them.

What is the best sciatic nerve treatment? Wrong lifestyle habits like a lack of exercise and sedentary habits are often responsible for sciatic pain. Left untreated, the pain can be debilitating. While pain-killers may be prescribed, their effect is temporary, since they do not cure the root of the pain, but only suppress it. Only regular exercise can bring permanent relief.

Even light exercise which is regular proves helpful. Walking, swimming, cycling are beneficial. Yoga is particularly helpful in this condition because yoga poses stretch, lengthen  and straighten the muscles of the spine. They also strengthen the core abdominal muscles, which helps to provide support to the spine and also improves posture.

Yoga sciatic exercises for sciatic nerve relief:

The following yoga poses have been found to be particularly effective in treating sciatic nerve pain:

• Easy Yoga Pose (Sukhasana)
• Boat Yoga Pose (Naukasana)
• Torso Twist (Bharadvajasana I)
• Locust Pose (Salabhasana)    
• Downward-facing Dog Pose (Adho Mukha Svanasana)  
• Wide Angle Seated Forward Bend (Upavistha Konasana)
• Mountain Pose (Tadasana)
• Cobra Pose (Bhujangasana)
• Camel Pose (Ushtrasana)
• Corpse Pose (Savasana)

Why yoga is useful: Yoga exercises stretch the muscles and thus relieve the tightness and pressure on the sciatic nerves. They help proper alignment of the back, buttocks and legs, thus relieving pressure on the sciatic nerve. Yoga also helps to relax the body and mind, thus leading to release of tension in the muscles.

Precautions:

• Always take expert advice before you start on your exercise regimen.
• Perform the yoga exercises only under the guidance of a proper yoga teacher.
• If you are a beginner, start with the simple exercises and do not push yourself. Stop if you feel any discomfort or pain.
• Take the help of props and aids such as straps, belts, bolsters, blankets, cushions or a chair whenever needed.
• Follow a regular schedule every day.