Soothe the sciatica back pain with these 7 yoga stretches!
Sciatica can be caused by a pinched nerve in the lower part of our back or our leg and in this case we can feel pain on this area. Usually, it can affect one side of the body only.
The sciatic nerve travels from the lower back, to the buttocks and down the back of one or both legs. It’s the largest and longest nerve in our body. It is formed by many nerve roots, or fibers, coming from the spine canal, which then thread to form the sciatic nerve, which is as thick as a man’s thumb at its largest point. The nerve runs below the piriformis muscle located in the buttocks, and then travels down the back of the leg. It divides into two nerves above the back of the knee, which serve the lower leg and foot.
- You can feel pain in the lower back, buttock, and back of one or both legs
- Also you can feel Weakness that can make your knees bend when standing up from a sitting position
- Paresthesia- this condition is a sensation of pinching, burning and tingling, more known as ‘pins and needles’
- You can feel inability to flex your ankles enough to walk on your heels, this condition is called ‘Foot drop’
Weakened reflexes in your knee and Achilles tendon
Lumbar herniated disc it is also known as bulging disc, protruding disc, slipped disc, ruptured disc, or a pinched nerve.
Lumbar spinal stenosis is condition that is caused by narrowing of the spinal canal in the lower area of the back.
Piriformis syndrome is a condition that can happen when a nerve root from the sciatic nerve gets pinched by a tighten piriformis muscle
Isthmic spondylolisthesis can be is caused by a fracture, or by some defect of the bone which connects the two facet joints. It results in one vertebra slipping forward on top of the one below it.
Degenerative disc disease is a condition when weakened disc can cause immoderate micro motion at that level of the spine, exposing inflammatory proteins from the disc, resulting in irritation of that area.
Spinal tumor. Tumors located in this area of the back can put pressure on a nerve root.
Muscle strain. The inflammation caused by a muscle strain can press a nerve root.
Scar tissue. Compression of the nerve root by a scar tissue.
Pregnancy. Hormonal changes, shift in the center of gravity, or weight gain during pregnancy can cause sciatic nerve pain.
Discover the Root Cause of Your Pain
If you want to find out the root cause of your sciatica, you need to consult a physiotherapist or an osteopath, because every human’s body is different and the cause of sciatica can be different. You can try the FAIR test just to get an idea yourself.
Take a side-lying position, so that the affected leg is the one on top.
See if it’s painful to move the top leg into 90-degree flexion, adduction, and internal rotation, as presented in the video below.
In case if you have sharp pain in the hip, probably you have tight piriformis that causes sciatic nerve pain.
The Yoga Solution
If you do hip openers and hamstring stretches, the sciatica pain can be significantly reduced.
If you do this seven yoga positions, every day, it will help you to sooth your pain.