Yoga for Sciatica
By Andrea Hutchens
The term sciatica is described by sufferers of the condition as leg pain and tingling, pins and needles, numbness or possibly even weakness that originates in the low back and travels down through the buttocks via the sciatic nerve in the back of the leg. Typically, the symptoms are only felt on one side of the body at a time.
Although sciatica is a relatively common condition, the true meaning and cause is often misunderstood. Sciatica itself is a set of symptoms rather than a diagnosis for what is actually irritating the root of the nerve, causing the pain. People that suffer from sciatica describe it as a pain going straight down one side of the buttock. Flare-ups of the condition are often times brought on by and increase in everyday stress, sitting or standing for long periods of time, or sitting with legs crossed.
While it may seem counterintuitive, exercise is usually better for healing sciatic pain rather than bed rest. Patients may rest a day or two after their sciatica flares up, but after that time period, inactivity will usually make the pain worse. Usually a ‘general’ yoga class with mixed postures and stretches will just aggravate or make sciatic pain worse. For example, many poses such as Downward Facing Dog (a core yoga pose practiced in nearly every yoga class) or standing postures, will just put too much pressure on an already irritated nerve. For this reason, a specific set of stretches and exercises has been developed for sciatica sufferers. Some of the exercises recommended include; but are not limited to:
Piriformis Stretch
Crocodile Twist
Supine (reclining) knee to chest pose
Supine Cobblers Pose
Passive back arch pose
Saddle Pose
Pigeon Pose
Yoga for sciatica exercises are recommended for a specific condition. They can help improve flexibility and stretching of the muscles compressing the nerve. However, they must be practiced on a regular basis (some twice a day), and should be performed correctly to be effective. Close attention to posture and alignment is key to achieving maximum benefits and results. Working with a certified Yoga Instructor that has specific knowledge and experience of yoga for sciatica is suggested.
* Please note: The above yoga exercises were adapted from “Yoga: The Path to Holistic Health” by B.K.S Iyengar. As always, consult your physician before beginning any new exercise regimen.
