As we age, we develop lot of problems related to joints and nerves due to some shortcomings in our body. One of the most common problem is sciatica that occurs and causes lot of pain in the lower part of the body.

Sciatica pain can be easily cured by effective yoga poses

Instant Relieving Yoga Asanas For Sciatica

Sciatica is nerve that stems out of the spine and runs deep into the buttock while traveling down to the back of the leg. This is known to be the longest nerve in our body. When this nerve is pressed due to any abnormality then blood circulation in that area gets reduced which causes a shooting pain.

It usually occurs due to bad posture and also due to poor blood circulation in the body due to weight gain or obesity. It also arises from spinal disorders like any injury to the lower back and spondylitis. But by doing certain yoga asanas it can be easily cured in an instant way giving you relief from the pain.

5 Instant Yoga Asanas For Relieving Sciatica

1# Pigeon Pose

Also known as Rajakapotasana, this pose helps in releasing all the stress from the back and spine thereby giving instant relief from the sciatica pain. The pain normally occurs when the muscle in the buttock puts a pressure on sciatica nerve and pushes it against the tendons. This causes a shooting pain in the leg. Sit on a plain floor and then place your knees right below your hips. Now, slide your right knee forward and bring right foot in front of the left foot so that your right feet should touch the shin area. Now slide your left leg to the back and straighten your knee. Keep your back straight and raise your neck looking upwards. Now fold your left knee and let your left feet touch your head holding the feet with your hands. Stretch as much as you can comfortably. Remain in this position for a minute and then come back to the normal position. Repeat the same to the other side.

2# Locust Pose

This helps in strengthening the back and boosts blood flow

Locust Pose

Also known as Salabhasana, this pose helps in strengthening the lower back and promotes blood circulation as well. For this asana you need to lie on your abdomen and then place your hands by your side. Inhale and lift your legs and upper body from the ground. Stretch your legs as much as possible and hold this pose for a minute or so. This will release the strain in your spine and give you relief from the shooting pain of sciatica.

3# Bridge Pose

This is also known as Setu Bandhana asana that is very effective in treating sciatica pain. It helps in giving maximum stretch to the lower back muscles and muscles in the buttock as well. It helps in improving the flexibility of the muscles and also regularizes the movement in the lower part of the body. For this pose you need to lie down on your back on the floor. Gently fold your knees and keep your feet apart from each other by giving a firm pressure on the floor. Your arms should rest by the side of your body. Now inhale and lift your torso part gently off the floor. Your shoulder, feet and arms should be firm on the ground to support your body weight. Your chin should touch your chest and remain in this pose for atleast a minute. Now exhale and come back to your normal position. Relax for a minute and then start again by doing this pose for 5-6 times with regular intervals.

4# Reclining Hand To Big Toe Pose

This helps in releasing the tension in the buttocks and gives relief from the pain

Reclining Hand To Big Toe Pose

Known as Supta Padangusthasana in Hindi, this asana is effective in treating the pain that is caused by sciatica. It gives a basic stretch to the hamstring and releases the pain instantly in the lower part of our body. It also helps in opening up the buttocks and releases the stress from the sciatica nerve. It also helps in promoting blood circulation in the lower part of the body which gives relief from the pain. For this asana you need to lie down on your back and stretch out your legs with feet pressing the heels. Now stretch and bring your right foot up in the air with your right hand holding the bog toe of your feet and stretch your left leg ahead along with your left arm. Remain in this position for a minute and then retain back normal position. This will give you relief from pain and tension in the muscles will be released.

5# Cobra Pose

This pose gives strength to the spine and increases blood flow in the lower part of the body

Cobra Pose For Relieving Sciatica

Also commonly known as Bhujangasana in Hindi, this pose helps in strengthening the spine and improves blood circulation in the body as well. For this, you need to lie down flat on your stomach and then place your hands o the side and the toes of your feet touching each other. Move your hands in the front and place your palms on the floor. Now gently pushing your body weight on your palms lift your torso part along with your head off the floor. Arch your neck backwards so that it remains in the comfortable position. Hold this asana for 15-30 seconds and then return to the normal position. Repeat this for 3-4 times everyday as it will strengthen the back and muscles.

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Treatments For Sciatica

Hot or Cold Compresses:

• It helps to relieve the sciatica pain and inflammation. If you use hot it relaxes the tense muscles and the cold treatment reduces the swelling around the nerve and also numbs the pain.
• Place a hot or cold while using compresses use starting with hot and ending with cold.
• Keep that pack on the affected area and leave it for 15 to 20 minutes
• Use moist heat such as steamed towel where it is more effective

Hot or Cold Compresses

Turmeric:

• It is another effective natural remedy where it reduces the nerve pain and inflammation
• Avoid turmeric if you are suffering with blood thinners or diabetes, medications gallstones.
• Mix 1 teaspoon of turmeric with 1 cup of milk and also add a small cinnamon stick. Boil the solution. Drink it with honey

Massage

• This therapy can also relieves the pain and helps the body to heal itself, especially if the problem is caused by a muscle spasm and it helps to release the tension, stimulate the circulation and increase the range of motion.
• St John’s wort has the anti-inflammatory properties which helps to reduce the pain while massaging it with that oil 2-3 times daily
• Add 3 tablespoons of nutmeg powder with 1 cup of sesame oil, heat the mixture and let it to cool and massage the affected area.

Exercises:

• Continuing a normal activity is highly beneficial for dealing with the sciatica pain. You can start a regular exercise program that is to strengthen the front and back muscles where it helps to facilitate the quick recovery.
• Exercises like spinal rolling, sciatic-mobilizing stretches, floor twists, knees rocking, backblock, stretches, knee-to-chest, back extensions including the yoga poses such as cat-cow pose that is to help relieve lower back pain.

Capsaicin Cream:

• Cayenne pepper has the active ingredient called capsaicin it helps to natural pain and helps reduce the levels of a neurotransmitter called substance P, which conveyances the pain signals.
• Buy ointment which contains 0.025% to 0.075% capsaicin and apply it on the affected area.

Valerian:

• It contains volatile oils which helps to relax your muscles and lower back pain where you can apply it before bed time.
• Take 150 mg of valerian root supplement 3 times or drink valerian tea that is prepared by a steeping 1 teaspoon of dried valerian root in a 1 cup of hot water for 10 minutes.

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