Sciatica Pain Relief: Guide to Symptoms, Yoga Poses and Symptoms

Sciatica pain can sometimes break you down with extensive pain. If you are suffering from severe burning or stinging discomfort in the lower leg, you may be the victim of sciatica pain. Whether you are struggling with mild or severe pain, you look for Sciatica Pain Relief. 

With various exercises to self-diagnosis, there are various relief available for severe sensation down the leg. Besides that, the ultimate and effective sciatica pain relief lies with yoga. According to recent studies, practising yoga for sciatica pain can relieve lower back pain (LBP) efficiently.

If you are looking for possible sciatica symptoms, exercises, and yoga poses for sciatica pain relief, keep reading. This blog covers everything about sciatica pain and steps you can take for sciatica pain relief. 

About Sciatica Pain

Sciatica Pain, also known as radiculopathy, is caused by various factors, including irritation, inflammation, pinching, or compression of nerves in the lower back. This condition is often caused by a herniated disc pressing on nerve roots.

The sciatic nerve is a long nerve that runs down your backside, through your buttocks, and into your leg. It is one of many nerves that come off the lumbar spine (lower back). So, while you may feel the discomfort mostly in your leg, it is coming from your back.

Symptoms of Sciatica

There is no one-size fit sciatica symptom for every individual; it varies. Here, we have put together some of the most common sciatica symptoms. 

• Sharp or stabbing pains on one side of the leg and buttocks. 
• Numbness or tingling sensations
• “Electric” or burning sensations

Sciatica pain can be intermittent or persistent. When you sit and stand continually for long hours, it can make the pain worse. On top of that, if you move or twist your body out of a sudden, it can contribute to an increase in pain.

So whenever you experience the slightest sign of any of these symptoms, get ready with the preventive measures. 

Common Causes of Sciatica Pain

Various causes lead to sciatica pain. Out of all, we have covered some of the leading causes that contribute to sciatica pain:

• Disc Herniation 
• Spinal stenosis 
• Spondylolisthesis
• Degenerative Disc Disease 
• Piriformis Syndrome 
• Injuries, accidents, and Obesity 

Easy Tips for Sciatica Pain Relief

There are many instances where sciatica symptoms surprise you suddenly, which continue to last for days or weeks and then resolve ultimately with traditional treatments. If you are experiencing mild sciatica symptoms, it is just a start. Here are some easy tips to follow for sciatica relief.

Improve Your Posture

Adjusting your body stance occasionally may assist in relieving sciatica pain, while good sitting positions promote a healthy spine. Pay attention to your sitting posture during the day and adjust whenever needed.

Use Hot and Cold Therapy

Sciatica pain is cured by applying hot and cold therapy. Heat relaxes muscles, while cold decreases inflammation. It is advisable to use ice alone on the lower back every two hours, for 20 minutes each time. Alternatively, you could use either or both together and consider which option would provide the most comfort.

Massage Therapy

It relieves tension on ligaments and nerves and relaxes stiff muscles for some people who use deep tissue massage. Alleviating muscle tension with massage therapy techniques and treating a few inflammatory conditions.

Note: If you are considering sciatica pain relief massage look for a reputable massage therapist who is well-versed in healing sciatica pain and knows the ideal areas to work on.

Eight Yoga Poses for Sciatica Pain Relief

Here are 8 yoga poses for sciatica pain relief:

Reclined Pigeon Pose

Reclined pigeon pose, sometimes known as the figure-four pose, is an excellent stretching pose for the piriformis.

This is how the reclined pigeon pose can be performed:

• Lying on your back, bring your knees bent and feet flat on your mat.
• Raise your right foot and cross your legs to form a figure-4 shape by the right ankle over the left leg.
• If this is enough – stay put!
• To deepen the pose, raise your left foot and bring your left knee closer to your chest
• Weave your arms around your left leg and interlace your fingers behind the thigh.
• Breathe in and out, bringing your knee closer to your body each time.
• Repeat on the opposite side after 5 to 8 breaths.

Child’s Pose

In this child pose, your spine gets really stretched out and lengthened. The posture relieves and relaxes the body while opening up the thighs, hips, lower back, and sciatica.

Here’s how to perfom child pose:

• Assume a table position and begin the pose on your hands and knees.
• You should feel this in your lower back, hips, and quadriceps. Tuck your knees in, but let your hips sink down to the backs of your heels.
• Your arms can stretch out in front of you or hang limply at your sides.
• Let your whole torso relax as you sink into your thighs with your body.
• If you want, place your head on a block or the floor for more support.
• Stay in the posture for five to ten breaths, concentrating on deep breathing.

Cobbler’s Pose (note : add relevant image)

The bound angle stance, sometimes referred to as the cobbler’s pose, is a mild pose that eases lower back and hip strain.

Here’s how you perform the Cobbler’s Pose:

• Begin with sitting on the mat.
• Moving forward, Bring your toes together (as if stretching your legs) and bend your knees.
• To the extent that your body permits, let your knees drop toward the floor and spread open like a book
• Blocks beneath your thighs are an optional addition for further support.
• Sit upright, stretch your spine, and take a deep breath.
• Walk your hands forward on the mat and fold your torso over your thighs for extra difficulty.
• Hold this position for five slow breaths, then slowly walk your body up to the starting position.
• Repeat the process at least 3 – 5 times for effective results.

Downward-Facing Dog

The downward-facing dog is a leading yoga pose that works wonders at helping you with Sciatica Pain Relief. By trying this pose, you can release tension and stress and bring your body’s alignment into better focus. Downward-facing dog yoga poses to strengthen and balance your body.

Now let’s go over how downward-facing dog is performed:

• First, place your hands and feet in a plank pose, about to do a push-up.
• Press your hands down to lift your hips toward the ceiling. Relax your neck and lower your head, aiming to keep your ears aligned with your upper arms.
• To soften the pose and give your lower back a deeper stretch, bend your knees
• Avoid putting your shoulders too close to your ears.
• Put your feet in a peddle position. (One-foot lifts and the other falls to the floor.)
• During this cycle, stay in the pose for 3-5 breaths, and then come to the child’s pose and repeat the process 2 or 3 times more.

Cat-Cow Pose

The soft, flowing cat-caw pose can flex the spine and release stiffness in the lower back. It’s also a terrific way to warm up before trying other sciatica-relieving yoga poses.

Here’s how to perform cat-cow yoga pose:

• Get down on your hands and knees, placing your knees behind your hips and your wrists beneath your shoulders.
• Take a breath, raise your head and tailbone, and arch your back (Cow Pose)
• Exhale while tucking your pelvis and chin into the Cat Pose and rounding your spine

Bridge Pose

Bridge pose is a great yoga pose that stretches the front of the hips and chest and strengthens the back muscles.

Here are easy steps to perform bridge poses:

• Assume a supine position with feet flat on the floor and knees bent. Arms lie at the sides with palms facing down.
• The feet should be hip-width apart.
• Raise your hips toward the sky by applying pressure to your feet.
• Put your arms on the ground and rest them there. Clasp your hands together to get a deeper chest stretch.
• Count to five or more breaths.

Pigeon Pose

Pigeon yoga pose for sciatica relieves nerve compression by increasing hip flexibility. This yoga pose focuses on the piriformis muscle, which is frequently the cause of sciatic nerve irritation and even injury.

Here’s how to do it:

• Start in Downward-Facing Dog
• Extending the left leg back, bring your right knee forward and position it behind your right wrist.
• Lower your torso forward while keeping your hips square to the floor.
• Hold on each side for 30 to 60 seconds.

Cobra Pose (note : add relevant image)

The cobra pose is the next great yoga pose on the list. It is a refreshing backbend that stretches the spine and strengthens the lower back. Additionally, it helps ease mild sciatica problems.

Here’s how to do it:

• With your hands beneath your shoulders, lie on your stomach.
• Breathe in and bend your elbows slightly to raise your chest.
• Keep your hips grounded and your eyes forward.

Conclusion

Performing yoga and routine sciatica pain exercises provides immediate relief for sciatica pain. No more carrying the burden of pain on your shoulders that compromises your lifestyle. Start practising the best yoga poses; you will witness relief, leaving no scope for back pain. If pain is getting severe every day, it is important to consult a healthcare professional.

References: 

HealthLine – https://www.healthline.com/health/back-pain/sciatic-stretches

Mayo Clinic – https://www.mayoclinic.org/diseases-conditions/sciatica/diagnosis-treatment/drc-20377441