Lower back pain, Sciatica & Yoga
Sciatica refers to lower back pain caused by a problem with the sciatic nerve. The sciatic nerve is the largest nerve in the body, and pressure on its roots may cause pain to radiate down the entire leg.
Five nerve roots come together to form a right and left sciatic nerve. On each side of your body, one sciatic nerve runs through your hips, buttocks and down a leg, ending just below the knee. The source of the pressure is usually a prolapsed intervertebral disc. Other causes include muscle spasm, sitting awkwardly for a long time, and, in older people, osteoarthritis. Rarely, a tumour may be the cause.
Usually, sciatica affects only one leg at a time and the symptoms radiate from the lower back or buttock to the thigh and down the leg. When that happens, it can cause a lot of problems all the way down the nerve. The most distinctive sign of sciatica is pain that radiates from your lower back into the back or side or your legs. It can range from a mild ache to sharp, severe pain. You can also get numbness, tingling, and weakness in your leg or foot.
Physical therapy, exercises, and stretches are all important in helping the disc in your back to heal and stop putting pressure on the nerve. Moving around gives your sciatic nerve a break, a chance to stretch and allow blood to flow to the area. Sitting too much can trigger or worsen sciatica pain. Many people who suffer from sciatica are looking for at-home treatments.
Yoga Poses for Sciatica Pain Relief:
- Child's Pose
- Downward-Facing Dog
- Half Moon Pose
- Seated or Standing Twists
- Cow's Face Pose
- Locust Pose
- Knees-to-Chest Pose
- Reclined Pigeon Pose
- Bridge Pose
- Cobbler's Pose.
Stretches to easy sciatica pain
Inversion therapy can help your back, hip and leg muscles stretch, lengthen and relax. It uses gravity to slowly lengthen the spine, relieving lower back pain pressure and decompressing the sciatic nerve. That could be a viable way to find sciatica pain relief.
Pelvic tilts can be one of the safest and most effective exercises for lower back pain, to be most effective they must be done correctly.
Exercises to avoid if you have sciatica:
- heavy stretching of the hamstrings;
- straight legged sit-ups;
- abdominal stretches;
- full body squats;
- weightlifting - practice it only after providing adequate support to the lower back.
The exercises you do want to do will manly focus on strengthening the back muscles. Consult with a professional who can come up with a safe exercise plan for you to follow to prevent sciatic nerve pain.
Additional advice and simple solution to many health problems: drink water. Drinking water helps to keep your lower back healthy by removing waste and carrying nutrients to the area. Water helps to keep your spinal discs hydrated.
Take time & care for yourself...everyday.
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