Easiest Yoga Poses for Sciatica Relief

Sciatica can be a prevalent and painful issue, which means you’re certainly not alone in dealing with constant soreness and achiness. According to the National Center for Biotechnology Information (NCBI), between 10% and 40% of people deal with sciatica in their lifetimes.

Suppose you work in an occupation that puts you in strenuous physical positions, such as machine operation or driving trucks. In that case, you’re more likely to be predisposed to dealing with pain related to sciatica, claims the NCBI. With the predominance of these issues surrounding the sciatic nerve, it’s vital to address them and get your life back.

What Is Sciatica?

Diagnosis of sciatica is based on compression and pain of the sciatic nerve, leading to pain in several places. Generally, the pain will begin in the lower back and then spread to the buttocks and one of the legs. This irritation in the sciatic nerve can produce the following sensations:

  • Burning feeling or shooting pain
  • Numbness, including tingling or weakness
  • One-sided pain, generally only occurring in one leg, but rarely in both

Many everyday movements can make this pain feel worse:

  • Sitting down
  • Lying down
  • Trying to stand up from a sitting or lying position
  • Twisting of the spine
  • Coughing
  • Bending the spine forward

Sciatica can also cause problems with your posture, making it much more challenging to stand up correctly and alleviate your pain long-term. Several underlying problems could be causing your sciatica, so be sure to discuss your concerns with a medical health professional to discern what triggered it before making any significant decisions. If you’re looking to try at-home relief first, consider trying a few yoga positions.

Pull in Your Knees to Your Chest for Sciatica Relief

The first yoga position we recommend is often called “knees-to-chest,” which requires you to lay down on your back. You can do this on the floor, but we recommend having something soft underneath you—like a yoga mat, towel, or rug—to make the position more comfortable.

After lying down, pull your knees toward your chest. Your ankles and knees should be touching each other. As you do this, you should feel your lower back press into the floor. If you’d like, draw your hands toward the back of your thighs or overtop your shins for extra support.

We recommend holding this pose for 30 seconds to a minute, but do what you can without pushing yourself too hard.

The Cobra Pose for Sciatica Relief

Another yoga pose that allows you to stretch out your lower back is the cobra. Begin by lying flat on your stomach and place your hands underneath your shoulders. With your hands in position, draw your elbows together until they touch your torso.

From here, begin to lift your head, chest, and shoulders. If it helps you, inhale and allow yourself to push away from the ground slowly. Don’t go up all the way, but maintain a bend in your arms. Keep your upper arms and elbows touching your sides. For visual learners, it may help you to imagine a hook is pulling you away from the floor by the back of your neck or head.

When you’re all the way up in the cobra position, focus on opening up your chest and engaging your lower back and thighs. Try holding this pose for up to 30 seconds, and then come back down slowly. Repeat it a few times throughout the day.

Get More Pain Relief With Orthopedic & Laser Spine Surgery in Florida

Sciatica pain can be very difficult to deal with, and we at Orthopedic & Laser Spine Surgery take your pain relief seriously. If you’ve been struggling to maintain your quality of life, we may be able to help you find the support and comfort you need. Every treatment plan is custom-made for each individual client, so you know we’re focused on helping you get your life back. Are you interested in more information? Call us here at OLSS at (855) 853-6542, or complete our contact form today.