Curing of Sciatica by Little Efforts:
What is Sciatica ?
Sciatica is the pain that influences back, hip and outer side of leg, that comes out due to compression of a spine nerve root in the lower back, also caused due to degeneration of an inter vertebral disc.
Causes of Sciatica-
When the sciatica nerve compressed between Piriformis muscle and herniated disc/ bulging disc then sciatica pain is produced that affects hip to toes of leg.This causes inflammation, pain and often numbness in affected disc.
The common conditions that causes sciatica are-
1. Herniated discs
2. Spinal stenosis
3. Spondylolisthesis
4. Piriformis syndrome
Symptoms-
1. Feeling problems in movement.
2. Weakness in legs or feet.
3. Inability to control bladder or bowels. This is rare symptom of 'cauda equina symdrome (CSE).
4. Sensation of pins and needles, which involves a painful tingling in toes or feet.
Including the medication some physical exercises/ yoga will give you a relief from sciatica.
Let us start some exercises.
(i) Bridge Pose(Setu Bandhasana)-
How to do-
To start this pose, take a comfort position on floor/mat with back, hips, thighs, calves and toes in touch of floor.
Now keep your feet at a hip separation and fold from knees and makes an angle 90 degree between floor and calves. Both the arms lie on floor and palms facing the floor.
Inhale and lift slowly your lower and upper out of floor, weight of body is balanced on shoulders with the support of toes. Roll your shoulders so that the chest lifts up and chin come near to it without moving chin. Hold this position for 2- 3 secs and exhale then come back slowly in original position. It gives practice to hold the breath and also train glute muscle, pelvic muscles, hamstring, calves, spine and shoulder muscles. It also provides strength to organs as a result immunity increases and helps to cure sciatica.
(ii) Low Lunge (Anjaneyasana)-
How to do-
Stand straight, arms parallel to the sides, palms facing side thighs, upper body straight.
On exhaling, move your right leg forward while bending knee. The angle between floor and calves as well as between calves and hamstring is 90 degree and keep right knee at a place. Now slide your left leg back, touch knee to the floor and touch the top of left foot on floor.
Inhale and bring your both arms parallel to the right calf side by side of right foot and be perpendicular to floor. Bend your tailbone towards floor and lift pubic bone towards torso. Lift your chest to firm the position and shoulders should be stretched against lower back.
The stress to the neck should not be given and hold this position for a moment. Exhale and return back to initial position and repeat this activity by opposite leg.
This is the practice to hold and exhale the breath and improving the capacity of lungs so that lungs become healthy. This exercise will also train hamstring, lower abs, chest, shoulders, legs, pelvic muscles etc.
(iii) Gas Releasing Pose(Pawan Muktasana)-
Lie down on the floor, arms side by side, head ,shoulders, back, buttocks and heel touch the heel.
How to do-
Bend your knees, bring the knees near the chest and heels near the buttocks. Make a grip by closing hands to the legs and lift up the head and try to touch the knees. Be in such position for few moments or as per your capacity. If you feel pain then slow down the intensity. Don't exert excessive pressure. Best exercise for sciatica.
Repeat this activity for 5 times.
(iv) Cobra Stretch(Bhujnagasana)-
(vi) Half Moon Pose (Ardhchandrasana)-
What is Sciatica ?
Sciatica is the pain that influences back, hip and outer side of leg, that comes out due to compression of a spine nerve root in the lower back, also caused due to degeneration of an inter vertebral disc.
Causes of Sciatica-
When the sciatica nerve compressed between Piriformis muscle and herniated disc/ bulging disc then sciatica pain is produced that affects hip to toes of leg.This causes inflammation, pain and often numbness in affected disc.
The common conditions that causes sciatica are-
1. Herniated discs
2. Spinal stenosis
3. Spondylolisthesis
4. Piriformis syndrome
Symptoms-
1. Feeling problems in movement.
2. Weakness in legs or feet.
3. Inability to control bladder or bowels. This is rare symptom of 'cauda equina symdrome (CSE).
4. Sensation of pins and needles, which involves a painful tingling in toes or feet.
Including the medication some physical exercises/ yoga will give you a relief from sciatica.
Let us start some exercises.
(i) Bridge Pose(Setu Bandhasana)-
How to do-
To start this pose, take a comfort position on floor/mat with back, hips, thighs, calves and toes in touch of floor.
Now keep your feet at a hip separation and fold from knees and makes an angle 90 degree between floor and calves. Both the arms lie on floor and palms facing the floor.
Inhale and lift slowly your lower and upper out of floor, weight of body is balanced on shoulders with the support of toes. Roll your shoulders so that the chest lifts up and chin come near to it without moving chin. Hold this position for 2- 3 secs and exhale then come back slowly in original position. It gives practice to hold the breath and also train glute muscle, pelvic muscles, hamstring, calves, spine and shoulder muscles. It also provides strength to organs as a result immunity increases and helps to cure sciatica.
(ii) Low Lunge (Anjaneyasana)-
How to do-
Stand straight, arms parallel to the sides, palms facing side thighs, upper body straight.
On exhaling, move your right leg forward while bending knee. The angle between floor and calves as well as between calves and hamstring is 90 degree and keep right knee at a place. Now slide your left leg back, touch knee to the floor and touch the top of left foot on floor.
Inhale and bring your both arms parallel to the right calf side by side of right foot and be perpendicular to floor. Bend your tailbone towards floor and lift pubic bone towards torso. Lift your chest to firm the position and shoulders should be stretched against lower back.
The stress to the neck should not be given and hold this position for a moment. Exhale and return back to initial position and repeat this activity by opposite leg.
This is the practice to hold and exhale the breath and improving the capacity of lungs so that lungs become healthy. This exercise will also train hamstring, lower abs, chest, shoulders, legs, pelvic muscles etc.
(iii) Gas Releasing Pose(Pawan Muktasana)-
Lie down on the floor, arms side by side, head ,shoulders, back, buttocks and heel touch the heel.
How to do-
Bend your knees, bring the knees near the chest and heels near the buttocks. Make a grip by closing hands to the legs and lift up the head and try to touch the knees. Be in such position for few moments or as per your capacity. If you feel pain then slow down the intensity. Don't exert excessive pressure. Best exercise for sciatica.
Repeat this activity for 5 times.
(iv) Cobra Stretch(Bhujnagasana)-
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How to do-
Lay down on mat on the floor, towards front side, chin, palm, toes, knees all touche the mat. To perform this exercise , palms should be near the shoulders and palms facing floor, lift up your upper body with arching spine and elbow is soft, chin up, lower part from abdomen to toes should touch the floor, whole pressure of the body is on palms. Bend as much as tensile strength of your body allows. Repeat this activity at least 3 times. This activity improves the flexibility in your back. Really good exercise for sciatica patients.
(v) Cat- Cow Position-
This exercise stretches the shoulders, spine, chest and hamstrings and helps to cure sciatica.
How to do-
It is really very good exercise to making spine flexible, strengthening the shoulders, improving blood circulation, helping in the distribution of oxygen in body and it removes stress and induces calm.
To perform this activity, bend at knees and place on floor making an angle 90 degree with waist line. Place palms on ground, facing ground and arms making an angle 90 degree, rest part of body parallel to ground. To start this exercise, lift your pelvis up with inhaling and arch your spine up and head down lies in between hands and try to bring chin near chest, be in this position for 2 to 3 sec and then pelvis down and stretch your spine downward and head up and exhale, be in position for 2 to 3 sec. This provide the flexibility in spine, strengthening glute muscle, stronger the hips. This helps in the feline stretch and expands every single cartilage disc present in your spinal column. this will result in the growth of height.
Lay down on mat on the floor, towards front side, chin, palm, toes, knees all touche the mat. To perform this exercise , palms should be near the shoulders and palms facing floor, lift up your upper body with arching spine and elbow is soft, chin up, lower part from abdomen to toes should touch the floor, whole pressure of the body is on palms. Bend as much as tensile strength of your body allows. Repeat this activity at least 3 times. This activity improves the flexibility in your back. Really good exercise for sciatica patients.
(v) Cat- Cow Position-
This exercise stretches the shoulders, spine, chest and hamstrings and helps to cure sciatica.
How to do-
It is really very good exercise to making spine flexible, strengthening the shoulders, improving blood circulation, helping in the distribution of oxygen in body and it removes stress and induces calm.
To perform this activity, bend at knees and place on floor making an angle 90 degree with waist line. Place palms on ground, facing ground and arms making an angle 90 degree, rest part of body parallel to ground. To start this exercise, lift your pelvis up with inhaling and arch your spine up and head down lies in between hands and try to bring chin near chest, be in this position for 2 to 3 sec and then pelvis down and stretch your spine downward and head up and exhale, be in position for 2 to 3 sec. This provide the flexibility in spine, strengthening glute muscle, stronger the hips. This helps in the feline stretch and expands every single cartilage disc present in your spinal column. this will result in the growth of height.
This exercise stretches shoulders, spine, chest and hamstrings and helps to cure sciatica.
How to do-
Start with your right leg forward. Bend your right leg, place your right fingertips on floor about 1 feet from right toes and at the same time step your left foot in about 1 feet. Shift all your weight into your right leg, inhale and lift left leg up. Reach left arm to sky and bring your left leg parallel to ground. Flex the foot and open your torso to the left. Stay in half moon pose for few seconds. Exhale and bring your back foot to floor to return to extended triangle pose. Repeat this exercise by left leg or changing position.
THANK YOU!!
How to do-
Start with your right leg forward. Bend your right leg, place your right fingertips on floor about 1 feet from right toes and at the same time step your left foot in about 1 feet. Shift all your weight into your right leg, inhale and lift left leg up. Reach left arm to sky and bring your left leg parallel to ground. Flex the foot and open your torso to the left. Stay in half moon pose for few seconds. Exhale and bring your back foot to floor to return to extended triangle pose. Repeat this exercise by left leg or changing position.
THANK YOU!!
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