Treating Sciatica Using Yoga

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If you are a sufferer of the discomfort which arises due to sciatic anomaly then you are forced to make use of all the available treatments. It can be that after having certain medicines you come to the conclusion that not a lot of difference has occurred and your finances have been wasted. Give a try to the Nest exercise to get rid of the pains of sciatica. Exercises are always easy and are low in cost. If you remained consistent and patient then in a limited period by the exercise your discomfort will be gone. In case you are willing to do the exercise then make sure that you adopt it as a daily habit no matter that your pains are gone. This will restrict the problem and will not allow it to come back. Gain knowledge and perform such workouts to prevent yourself from getting sciatica. The fundamentals of such workouts lie upon stretching exercises. Similar to other exercising practices stretches should be done to prevent any shocks to the muscle. It is not at all a good approach to sideline this aspect. Good thing is that such workouts are not much strenuous. Here we will discuss performances related to Yoga.

How can yoga help relief sciatica pain?

You may be thinking about the reason behind yoga well the cause behind this is that experts suggest the problems of sciatica arise because of strain on the nerve which can be a consequence of overwork. As yoga is a perfect way of relaxing so it is the best remedy to cure the sciatica and associated problems. Different postures which you adopt in yoga may look simple, but produce a deep effect. So your initial posture would be the butterfly. In this posture an individual is required to be in the “Indian sit” position. The lower parts of both feet should be coinciding with the pelvic area in addition to maintain the knee face opposite to you. There is no need to get hundred percent achievement of this posture. Try to drive your knee lower so that you can manage to do the stretching of pelvis region and its muscle.

Next comes the turn of bending forward. It is very simple as you are only required to stand and your lower limbs will be separated on a wide range. After that you have to do the bending in the forward direction taking care that you don’t involve your waist in it. This is very effective in relaxing your hamstring and lower posterior region.

At the end you have this downside pose of dog. It is a good way dealing with the hamstring. It is very simple you need to be straightened then start bending the body till you reach the floor. For simplicity you are advised to take care that an upside down V is being formed by you. Make sure to make your foot at the initial spot. Remain in this state for two minutes. This will be a satisfactory time period to aid the stressing muscles of your lower posterior region. A good number of workouts are there to aid you in the sciatica. Just always try to be regular in your efforts.

Yoga poses to help ease back pain

Cat cow pose – The marjariasana

This pose is also popularly called the cat pose. Known to be an immensely effective technique for exercixing your stomach, the marjariasana is relatively simple and thus can be performed easily by beginners. In addition to helping you stretch your body, this yoga pose is absolutely safe for pregnant women. For best results, it is recommended that you breathe naturally while performing this exercise. cat-and-cow-pose-for-back-pain


  • Start by getting on your hands and knees. You will need to ensure that your wrists are positioned beneath your shoulders, and your knees beneath the hips. Also, your spine should be straight, with the neck also in the same position as if it were an extension to the spine.
  • The next step requires you to inhale a deep breath and curl your toes. You should then drop your belly and look upward at the ceiling. The marjariasana pose allows the movement to start from the tailbone, and this makes the neck the last moveable part.
  • Lastly, exhale, and while you do so, rest your feet top on the floor. Make a movement to round your spine and drop the head. Your gaze should now return to the navel region.
  • The stretch should be repeated with each instance of inhaling and exhaling, taking care that your body moves in accordance with your breathing. Go for five repetitions at a stretch such that your entire spine experiences movements. After you have had five repetitions, come back to the original position.

Watch this video on how to execute this yoga pose correctly:


The marjariasana is known to be amongst the leading exercises for the stomach, especially because of the effect it has on the abdominal muscles and your spine. This yoga exercise helps tone the walls of your abdomen, while also simultaneously massaging the internal organs.

Standing forward bend pose – The uttanasana

The uttanasana is another Sanskrit word that denotes the standing forward bent pose. This pose is very effective to free oneself from any physical or mental stress that you might experience in the course of your travel or yoga retreat.

Video on how to carry out the standing forward bend yoga pose:


  • Stand with your hands on your hips. Next, exhale and bend in the forward direction using your hips. Remember, the bend has to be from your hips and not from the waist. Similar to all other bending poses, this method also emphasises on straightening your front torso. So while you bend and descend, move your front torso away from the groins, creating a space between the top sternum and pubis.
  • The next movement will require some effort, and although you may find it difficult, it is essential because it completes the pose. Try touching the floor with your finger tips, keeping you knees straight all the time.
  • With each breath that you take, lift up and striaghten your front torso slightly in a gentle manner. Similarly, during each exhalation, release slightly towards the forward bend. This will result in an imperceptible osciallation of your torso with each breath. The position of the head should be such that it hangs from the root of your neck.
  • Uttanasana can also double up as a resting position in between poses that demand you to stand throughout. You may rest in this pose for up to a minute.
  • Here, it is not advised that you roll your spine. In contrast, rest your hands on the hips and stretch to the length of your front torso. The next movement is the pressing of yoru tailbone down into the pelvis. An inhalation with a long front torso completes the stage.

Head to knee pose – Janu Sirsasana

This pose is undoubtedly one of the most effective when it comes to pain relief, mainly because it focusses on all-round stretching of the body. The janu sirsasana pose stretches most of the body parts including your shoulders, spine, hamstrings as well as the groins. In addition, this pose is also known to calm the brain, while improving digestion and enhancing the functionalities of the kidneys and liver. Health experts are known to recommend this pose to relieve an individual from insomnia, anxiety and also depression.

  • The first step requires you to sit down on a folded blanket with your legs stretched forward. Take a deep breath, and simultaneously bend the right knee gently, making an effort to draw back your heel towards the perineum. The sole of your right foot must be in light contact with the inner thigh on the left, with the outer part on the ground surface.
  • Press with your right hand in the area where your thigh touches the pelvis, keeping your left land beside the hip and on the ground. Release the breath, turning the torso leftward and lifting it slightly. Your inner right thigh stays on the ground. Here, you must ensure that your navel is aligned with the middle of your left thigh. Using a strap here can help in proper and even lengthening of the spine.
  • Alternatively, if you are up to it, you may even let loose the strap, and take your inner left foot with the right hand, placing your thumb on the sole of the foot. Take a deep breath again and raise the front torso. While you do so, you will have to press down your top left thigh to the floor. Increase the pressure on the floor using your left hand so you can effectively twist to your left. Once done, bring your left hand outside the foot. Extend your arms completely, and straighten out your front torso from the pubis to the top sternum.
  • Release your breath and extend in the forward direction, not from the hips but from your groins. When you are descending, keep your elbows bent and out to the outside, while also taking care that they stay away from the ground.
  • Lastly, starighten forward such that you form a comfortable stretch. This will be achieved when the lower part of your belly comes in contact with your thighs first, and your head must be the last. Maintain the pose for approximately three minutes before releasing. Inhale again and come up. Repeat the movements with alternate legs for the same amount of time.

Head to knee yoga pose instructions:

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