Yoga For Sciatica
Yoga to Ease the Pain and Encourage Healing of Sciatica
Many people have experienced varying degrees of the pain called sciatica. Technically speaking, the pain of sciatica occurs because nerves are irritated, compressed - or pinched in the sciatic nerve of the spine, specifically, the L4 through S1 nerve roots. Sciatica can also originate from the piriformis muscle of the sacrum. It performs lateral rotation of the thigh.
People with weak or tight lower back muscles and/or tight hips may experience the pain of sciatica when practicing yoga or other stretch exercises and movements that require them to bend forward with straight legs. In everyday life, one would feel this pain upon sitting and standing from a sitting position, and any activity that requires one to utilize their back while reaching forward. This is because the tight lower muscles are inhibited from rotating forward, and will in turn; tend to rotate back instead (retroversion).
Thus, instead of bending forward from the hips, the lower spine compensates for the inhibition of movement that results from weak and tight muscles and tends to round as one bends while the pelvis compensates by moving back aggravating a strained or pulled muscle, or even creating one. Movements that create the sharp pain of sciatica are to be avoided until the muscles are healed, then one can focus on strengthening the weak muscles and toning the tight ones.
Since the pain of sciatica is usually felt on one side only, the Janu Sisasana, or Head-to-Knee forward bend (with bent knees) can be substituted for the full Seated Forward Bend called Paschimottanasana. If one still experiences pain, try adjusting the feet toward the groin, one foot at a time to see if there is relief. If the pain recurs, discontinue seated forward bends until the muscles are healed.
Healing the muscles associated with sciatica involves strengthening the weak ones and relaxing the tight ones, so that should be the intended focus of one's yoga regime. Many people find a warm to hot soak before their practice helpful to relax the muscles so they pull evenly together when stretching.
Specific sequencing of the poses in one's yoga regime will encourage the strengthening and increased circulation necessary to heal the wounded muscles. Focused and repeated moving in and out of one's poses also encourages increased circulation.
Starting with bent knees in standing position when performing forward bends, then moving into Downward Facing Dog will encourage forward pelvic rotation.
Locust Pose will greatly assist with the healing of the wounded muscles that cause sciatica because this pose strengthens the lower-back muscles while bringing circulation to the hip muscles. One should inhale, lift the chest and legs, and exhale there. Then inhale and separate the legs, then exhale while bringing the legs back together, moving the feet along the floor. Repeat this movement up to five times before lowering down.
This sequence could be slowly interspersed between sun salutations and/or between other backbends like the Bow Pose and the Cobra Pose.
It is important to note that healing the wounded muscles associated with sciatica is a patient process. Avoid movements that bring on the shooting pains; incorporate water treatments, warm, hot, and cool, into one's regime; and conclude your practice with a soaking dip in warm to hot water infused with Epson salts.
About the Author
Faye Martins, is a certified Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/
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