10 Amazing Yoga Poses to Relieve Sciatica Pain Fast
If you are among the 40 per cent of people that suffer from sciatica pain, you know what it means to live with such a terrible condition. However, l have good news for you. I have compiled here the best 10 yoga poses to relieve sciatica pain fast.
10 Amazing Yoga Poses to Relieve Sciatica Pain Fast
1. Bridge Pose
Bridge is a fantastic yoga poses to relieve sciatica pain that will strengthen the low back. It also lengthens the hip flexors and strengthens the inner thighs.
Make sure to focus on using your inner thighs to activate this movement. To do this, place a block between your thighs. Press into the big toe knuckle and squeeze the block with your inner thighs. As you progress in your progress and pain management, feel free to remove the block and simply press your knees together.
Try not to arch your lower back, but create one long line of energy. Hold for three to five breaths, and repeat three times.
2. Eagle Pose
Eagle is an all-over joint opener and can be therapeutic for sciatica. Try to broaden your upper back, bring your elbows in line with your shoulders, sit down deeper into your legs, and shine the collarbones forward to sit up straight.
If you are new to this posture, it can be difficult to bind the crossed leg around the ankle of the standing leg, so instead, simply cross the leg and press the knife-edge or pinky toe of the crossed leg into the side of the standing calf.
3. Pyramid Pose
Many sciatica sufferers (again not all, depending on your specific sciatica cause) benefit greatly from a committed hamstring release. Overly tight hamstrings stress the low back and can aggravate sciatica.
With that said, move into Pyramid (and all hamstring stretches!) carefully and mindfully. You might not be one of the people that find it therapeutic!
From Mountain Pose, take about a two foot step back with your pain free leg. Point the back toes toward the front corner of your mat (same side). This will help square the hips. Hinge at the hips with a flat back until your shoulders are in line with your hips. Keep the back flat and extend the arms down toward the earth, or rest them on two blocks either side of your extended foot.
Hold for five to seven long breaths and repeat on the other side.
4. The Standing Back Twist
This yoga poses to relieve sciatica pain is great for people who are less then optimally flexible and have little experience with more advanced yoga poses. Place your left foot up on a chair, place your right hand on your raised knee and have your left hand rest on your hip. Turn your entire upper body to the left side as far as you can without causing pain, but keep your hips facing forward. Hold the final position for 30 seconds, then release and repeat on the other side.
5. The Knee Raise
Lie on your back and draw one knee to the chest while keeping the other leg straight and resting on the floor. Press it against your chest, pushing it as far down as you can, and hold the position for 30 seconds. Make sure that your shoulders are firmly planted on the floor.
6. The Two-Knee Twist
Lie on your back, extend your arms to both sides, forming the letter “T” and bend both knees together. Keeping your shoulders on the floor, turn both of your knees out to one side and hold the position for one minute, then repeat on the other side.
7. The Single Leg Twist
Lie on your back with extended arms and bend the left knee to a 90 degree angle, while keeping the other leg straight. Place your right hand on the bent knee and turn your upper body to face the left arm and hold the position for 30 seconds, then repeat on the other side.
8. The Twisted Lunge
Take a step forward with your left leg and bend the knee, keeping the other leg out behind you. Your feet should be about one leg’s length apart. Twist your back to place your right elbow on the outside of the bent knee and hold for 30 seconds, then repeat on the other side.
9. The Seated Twist
Sit on the floor with your legs extended straight in front of you. Bend your knees and put your feet on the floor, then slide your left foot under the right leg to the outside of your right hip, bent at the knee, and lay the outside of the left leg on the floor. If this feels too uncomfortable, just keep your left leg extended in front of you. Then, bring your right foot over the left leg and place it on the floor just outside of your left hip (the knee should point directly up at the ceiling). Put your right hand on the floor behind you, twist the torso toward the inside of your right thigh and set your left upper arm on the outside of your right thigh, near the knee. Hold the final position for 30 seconds, then repeat on the other side.
10. The Cat Pose
Get on all fours, bend your back down as much as you can and lift your chest by pulling the shoulders back. Hold for 10 seconds while breathing slow and deep. Return to a flat back, then perform an opposite movement by raising your back as much as you can and tucking your chin into your chest. Hold for 10 seconds, then release and repeat.
11. The Child’s Pose
End your routine with this easy pose that will relieve all stress that has accumulated in your back. Get down on all fours then move your body backward toward your heels and sit on them, keeping the upper body resting on the floor and your arms extended in front of you. Take a moment to really relax the entire body and hold the position for as long as necessary . My favorite yoga poses to relieve sciatica pain.
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