Sciatica is a type of back pain that runs from your lower back down into your legs. When the sciatic nerve gets damaged, it can make doing daily tasks feel pretty tough. You might wonder, “What can I do to ease this pain?”
While prescription pain meds are often suggested first for sciatica, they might not always be the best choice for your overall health. If you’re interested in a more natural way to treat your back pain, yoga could be a great option.
Here are six effective yoga poses for relieving sciatica and back and leg pain:
1. This well-known yoga pose helps lengthen your spine and strengthen your thigh muscles. Hold it for a few deep breaths and repeat as needed.
2. This next pose is fantastic for stretching your spine and releasing tension in your hips. Inhale to lengthen your spine, and as you exhale, twist deeper into the stretch. Keep this pose for up to a minute, then switch sides and repeat.
3. A simple pose that stretches the muscles in your hips and inner thighs. Do this stretch for a few breath cycles, then switch legs and repeat. It’s a great stretch to do while lying in bed before you go to sleep.
4. Similar to the previous pose, this one involves both legs to help ease lower back tension. For the best results, repeat in sets or multiple times throughout the day. While holding your legs to your chest, rock side to side to massage any extra tension in your lower back.
5. This pose relieves tension and stretches the muscles in your hips. Lean your upper body forward and hold for 30 seconds to a minute. Then, reverse your legs and repeat. Don’t forget to take deep breaths.
6. This relaxing pose increases the flexibility in your hips, thighs, and lower back while lengthening and stretching your spine. Hold it for a few breath cycles to a few minutes, deepening the stretch as you exhale and releasing tension as you inhale.
According to Healthline, exercises targeting the back and hips can be very effective in reducing sciatica and general back pain. Besides the yoga poses mentioned, consider incorporating other routines too.
Remember, everyone’s experience with sciatica is different. Be sure to consult your doctor before making any changes to your physical routine. If your doctor gives you the green light for yoga, always listen to your body and avoid pushing yourself too hard.