Many times I’ve heard my grandmother complaining on pain in the sciatica. What is sciatica actually?
It is the longest nerve in the human body. Its beginning is in the base of the spine, and it stretches through the thigh and the calf muscle, ending in the foot. There are two of them, on the left and on the right side.
The chances of you experiencing pain in the sciatica at any point of your lifetime are about 40%. You may easily become one of those people complaining on this pain. The trouble may or may not be chronic. It is even more alarming that you might have troubles with the sciatica without knowing, because not everyone experiences the pain always. However, there is a way for you to find out about it, by reading the signals your body sends you in the form of leg stinging or weakness in the knees.
Symptoms Of Sciatica Trouble
- A feeling of pain anywhere on the sciatica nerve: the lower back, the back of the thigh or the calf, the buttock
- Your Achilles tendon and knee reflexes are weakened
- pinching, blistering, burning or a pins-and-needles feeling
- deadness and lack of feeling in the legs and/or feet
- you not being able to stand up easy because your knees clutch
- you not being able to curve the ankles enough and walk right
What Cause Sciatica Pain?
In many cases hernia in the lumbar spine causes the sciatica. The lumbar spine is the point around the lower-middle back, and it might be arched inwards. It is a serious health concern and you must visit your doctor about it. In near 70% of sciatica cases, it is caused by piriformis, a muscle, rotator of the hip used for moving the thighs.
Reducing pain in your sciatica
The yoga practice offers some exercises which help in reducing the pain caused by sciatica, especially by the piriformis.
The Standing Back Twist
This pose is great for beginners. It involves chair as a requisite. Place your left foot on it and put the outside of your right hand on your left knee. Then put the left hand on the hip and turn the upper part of your body, your torso, on a side keeping your hips forward. Stay in the position for 30 seconds, and after that, switch the sides. Don’t push too hard if you’re not comfortable.
The Knee Raise
Lie down on the back and draw the right knee to your chest. The left leg remains straight. Pull up with both hands and push the knee down, but don’t move your shoulders off the floor.
The Two Knee Twist
Lie down with your hands on the sides in the form of a capital “T”. Without moving your shoulders off the floor, draw your knees towards the left side. Shoulders should still be down on the floor. Stay like that for a minute, and then change the side – drawing your knees towards the right.
The Single Knee Twist
Curve the right knee for 90 degrees lying down on your back. The left leg should remain straight. Put the left hand on the knee that’s curved, the right one, and turn your head toward the right arm on the floor. Avoid lifting your shoulders off the floor.
The Twisted Lunge
Even though a bit tough, this is a very good pose that helps a lot. Step forward with your right leg and bow the right knee. The left leg should remain behind your body at a distance of one leg between the feet. Put the left elbow on the outside of the right knee. Hold that position for 30 seconds with your palms brought together, and then switch the sides.
The Seated Twist
Sit down on the floor with your legs straight in front of you. Bend your left leg and place it on the outside of your right knee. You may bend the right leg as well, or you can keep it straight. The right elbow should be placed on the outside of the left knee, while the right hand stays on the floor right behind you. Turn your head towards your right hand without moving your legs.
The Cat Pose
Quite an easy pose. Get on the floor on your hands and knees with your back down and your chest up, pulling the shoulders back. Inhale deeply and don’t move for 10 seconds, than return back. The next step is touching your chest with your chin, raising your back for 10 seconds. Do it for a couple of minutes.
Child’s Pose
This pose is the easiest and the comfiest. Get on the floor on your hands and knees and start moving and stretching towards the heels leaving the hands down on the floor in front of you. You should stay in this positions for any time you like, but don’t fall asleep like that, because spending too much time in this position is bad for your legs.
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Source : theheartysoul.com
