Relieve Sciatica Pain with these 5 MOVES in 7 DAYS!
Sciatica Pain is caused by injury to or excessive pressure or inflammation of the sciatic nerve, which is also the largest nerve in the body, and it passes from the lumbar spine through the buttock and down the back of the thigh all the way to the heel and sole of the foot.
What are the CAUSES?
The sciatica nerve may be irritated, compressed, or inflamed by different problems in the lower back. Sciatica generally results from irritation of the roots of your lower lumbar and lumbosacral spine.
Common causes of Sciatica include:
- Slipped/ herniated disk
- Spinal stenosis
- Piriformis syndrome (a pain involving the narrow muscle in the buttocks)
- Pelvic injury or fracture
What are the SYMPTOMS?
The most obvious sign of sciatica pain is pain that radiates from the lower back into the back or side of the legs. Therefore, one may experience lower back pain as well as pain in other areas.
Some of the symptoms include:
- Pain such as mild tingling, dull ache, or burning sensation. In some cases, the pain could be so severe that the person may not be able to move. The pain is usually described as a burning sensation/a sharp, shooting pain. The pain is usually more severe in the leg compared to the back.
- A numbness/tingling sensation may be felt at the back of the leg.
- Weakness may be felt in the leg and foot. The affected leg may feel heavy and draggy as it is difficult to lift the foot off the floor.
- Sudden aggravation or relief of pain due to a change in posture. For example, it may be worse while sitting, trying to stand up, standing for a long time, bending the spine forward, and twisting the spine. Pain may also increase while lying down.
Sciatica usually affects only one side of the lower body. Many times, the pain starts from the lower back, down towards the back of the thigh, and down through the leg. Depending on the exact spot where the sciatic nerve is affected, the pain may also extend to the foot or toes.
However, this pain could subside with the right stretches and strengthening poses for the muscles around the affected areas and also create space within the spine and take pressure off of the compressed nerve.
Therefore, with these 5 simple Yoga Moves, we will focus on stretching and strengthening the muscles around the lower back muscles, the hips, and the thighs and therefore, alleviating all the symptoms once and for all.
And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.
MOVE #1 (Forward Bend with feet turned inwards)
Stand tall with the feet at hip distance and turn the toes towards each other (photo on the left). With an inhale, lift both arms above the head, and with an exhale, bend forward. Hold on to any part of the legs. With an inhale and exhale, try to pull a little deeper into the stretch. Hold the pose for 10 counts. Inhale to stretch the arms out and exhale to come back up.
MOVE #2 (Cross Leg Standing Side Stretch)
Stand tall with the right leg crossed over the left leg. After stabilizing yourself, with an inhale, lift the left arm up, and with an exhale, slowly stretch the left arm over the head as you try to push the left hip away towards the left side. Hold the stretch for 10 counts. Repeat the pose with the left leg crossed over the right leg.
MOVE #3 (Shoe-lace stretch with a twist)
Sit tall with the right leg crossed over the left leg. (Sometimes there could be difficulties to overlap the legs exactly on top of one another. In this scenario, one should take it easy and keep within the ability). Next, on inhale and exhale, plant both palms on the right side of the mat to give a gentle twist to the spine. Hold this stretch for 10 counts. Repeat with the left leg crossed over the right leg.
MOVE #4 (Forearm Side Plank)
Lie down and turn the body towards the right side. Place the right forearms on the mat and stretch both legs away. Bring the left leg in front of the right leg and bend the knees to place the left foot on the mat (Photo on the left) or stack both legs on top of each other (Photo on the right). With an inhale and exhale, push the right hips off the mat and try to balance the pose using the right forearm and the left foot (Photo on the left) or both feet stacked on top of each other (Photo on the right). Inhale and exhale, one can try to lift the right hips as high as possible. Hold the pose for 10 counts and repeat on the left forearms.
MOVE #5 (Windshield Wiper Pose & Variation)
Sit up tall and place the palms behind the buttocks and shoulders width apart. Slowly bend both knees. With an inhale and exhale, slowly drop both knees towards the left and hold the stretch for 10 counts. Repeat on the right side.
Alternatively, cross your right leg (or knees) over the left leg. With an inhale and exhale, slowly drop both knees towards the left and hold the stretch for 10 counts. Repeat on the right side.
Frustrating as sciatica can be, for most people, sciatica responds well to self-care measures such as some rest and a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle to the affected area to soothe the pain. Although resting for a day or two may provide relief, staying inactive for a prolonged period will make the symptoms worse and have a high chance of reoccurrence of pain.
We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.
GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.
We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!