8 EASY YOGA POSES TO RELIEVE SCIATICA PAIN IN 16 MINUTES OR LESS

16 Feb





Sciatica is more than simply an actual pain in the butt (and back and legs). When it strikes, it can trigger anguish as well as debilitating pain, promptly deterring your life.
The sciatic nerve runs throughout the piriformis, a tiny however powerful muscular tissue deep in your glutes that aids side to side revolve your hips. If it obtains too limited, it could impinge the sciatic nerve that goes through or under it, creating tremendous pain, prickling as well as feeling numb in your lower extremities.

If you find yourself the sufferer of sciatic nerve pain (particularly if it’s caused by a less active lifestyle), try these 8 easy yoga poses to help eliminate the pain:

8 EASY YOGA POSES TO RELIEVE SCIATICA PAIN IN 16 MINUTES OR LESS

1. The Standing Back Twist

Back Twist
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This is a great pose for people who aren’t bendy enough to start with some of these other poses. Put your foot up on a chair, and place the outside of your opposite hand on your raised knee (left hand to right knee or right hand to left knee) Place your other hand on your hip. Turning your upper body while keeping your hips facing forward hold the position for thirty seconds, then switch. Don’t push past where your comfortable.

2. The Knee Raise

Single Knee
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Lying on your back draw one knee to your chest, keeping the other leg straight. Push down with your knee and pull up with your hands. Keep your shoulders on the floor.

3. The Two Knee Twist

Two-Knee-Twist
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Lie on your back. Splay your arms to form a capital “T”. Keeping your shoulders on the floor, turn your knees out to one side. Keep your shoulders on the floor. Hold the position for a minute, then alternate sides.

4. The Single Knee Twist

Relieve-Sciatic-Nerve-Pain-The-Single-Knee-Twist
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Lie on your back. Keeping one leg straight, bend one knee to a 90° angle, place the opposite hand on that knee. Turn to face the arm still on the floor. Keep both shoulders against the floor.




5. The Twisted Lunge

Twisting-Lunge
kristinmcgee.com

This is a trickier pose, but really opens your hips. Step one leg forward, bend at the knee. The other leg should stay out behind you. Try to keep your feet one leg’s length apart. Turning your back, place your opposite elbow on the outside your bent knee. Bring your palms together. Hold for thirty seconds.

6. The Seated Twist

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Sit with your legs straight in front of you. Bend on leg at the knee and place it on the outside of the other knee. You can keep the leg straight or curl it up, whichever is comfier. Put one hand flat on the floor behind you, place your opposite elbow on the outside of your bent knee. Turn to face behind you, keeping your legs pointing forward.

7. The Cat Pose

cat pose
asmy.org.au

Super easy. Get on your hands and knees. Bend your back down and lift your chest by pulling your shoulders back. Breathe and hold for ten seconds. Return to a flat back, then tuck your chin into your chest and raise your back. Hold for ten seconds and release. Do this for a minute or two.

8. Child’s Pose

child's pose
kimfischyoga.com

The easiest pose on this list. Get down on your hands and knees, the rock your seat back onto your heels, leaving your hands on the floor in front of you. Hold for as long as you like. Don’t fall asleep like this, your legs won’t forgive you.




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