Therapy yoga to relieve sciatica
Sciatica is caused by inflammation of the sciatic nerve therapy yoga.
This inflammatory reaction is a symptom that can appear anywhere along the path of the sciatic nerve as pain, numbness, or numbness.
-Goes down to the legs and feet through the lower waist and buttocks therapy yoga
Inflammation or compression of the sciatic nerve therapy yoga may occur mainly in the lower back.
[The lumbar disc can compress the root of the sciatic nerve]
or the buttocks [possible to compress the piriformis or gluteal muscles]
The sequence below targets the lower back, buttocks and hamstrings to reduce pain caused by compression of the sciatic nerve.
It is especially effective for practitioners with early sciatica. However, if symptoms are severe or worsening, medical attention is required.
As always, any movements that cause pain, numbness, or numbness should be stopped immediately.
If you find this sequence to be effective, it is also recommended to practice consistently every day.
Also, if comfort and feeling of improvement are poisonous movements, you can repeat only those movements 2-3 times a week.
And those movements actually make an indicator to guess where the cause of sciatica is coming from.
If the piriformis muscle is compressing the sciatica, pulling the knee toward the chest will be helpful. Otherwise, if the problem is the spine due to a problem with the sacroiliac joint, the sacroiliac joint reset motion [Pose 2] will be helpful.
The sciatic nerve mainly appears on one side of the body. The sequence below balances both sides and can increase flexibility, but it is also a pose that compares the mobility and comfort of the healthy side to the goal.
*Preparation: Strap, block, bolster, or 2 blankets
Savasana [Awareness of breathing and posture]
Explore the space of the lower back through the savasana pose and create a focus on breathing.
- Lie on your back with your arms hanging out to the sides, palms facing the sky.
You can straighten your legs, and if your back is uncomfortable, stand up with both legs.
The feet are some distance away from the tailbone, and the shoulders are farther away from each other.
Breathe here for about 1-2 minutes, recognizing yourself on the floor.
Notice that the back of the head, shoulders, upper back and hips are all on the same side.
If you feel the same way when sitting or standing, it’s great.
Imagine that the crown and tailbone are getting longer as they move away from each other, so that there is space between the vertebrae.
Bring consciousness into the space where the lower back curves. looking at this part
Accept what is expanding and contracting with breathing.
Always recognize that the curve in the waist can come out naturally and feel the breath.
2.push-out/squeeze-in [reset sacroiliac joint]
This movement helps relieve sciatica, which is pressed from the sacroiliac joint due to misalignment.
- Lie on your back and bend your knees. Keep your legs hip-width apart, bring your heels below your knees, and fasten the straps to the outside of your thighs while keeping them tight.
Press the strap as if pushing it with your thigh. Hold 2-3 breaths.
Take a short break and repeat 10-15 times.
-Place the block between the legs. At this time, if you have a narrow pelvis, put the block narrow according to the width of the pelvis, and if you have a wide pelvis, put the block wide to keep the same distance as the pelvis.
Tighten the block with the inner thigh, hold 2-3 breaths, rest briefly, and repeat 10-15 times.
*Instead of straps and blocks, you can also perform push-out/squeeze-in [fist] with your hands.
- Wipering leg
This movement moves the pelvis and buttocks and reduces the tension in the lower back.
- Stand with your feet shoulder-width apart and knees bent. Exhale and pass both knees to the right
Marsh returns to the center of the breath, and the exhalation passes over the knee to the left, and repeats back and forth like a wiper moving from side to side.
Full body stretch
This motion helps to lengthen the lower back and increase the space between the vertebrae.
Lie on your back and make a bridge movement. Remember not to exaggerate the curve of the lower waist, and raise both arms as high as you can comfortably raise them above your head.
Keep your rib cage on the floor. If it is difficult, you can raise your arms toward the ceiling.
Keeping your rib cage on the floor, straighten your legs and pull your toes.
If you experience pain or discomfort, you can bend your knees.
The fingertips are extended upwards and the heels are stretched downwards and pointing, holding the breath.
Remove the wind from the legs
This movement reduces the pressure on the lower back and slightly flexes the lumbar spine, helping to stretch the buttock muscles.
-Bend your knees and bring your left leg straight to the floor. If it is uncomfortable, you can bend it. At this time, the heel can press the floor and pull the toes. Pull your right knee toward your chest to maintain the breathing rate.
If evacuating the legs doesn’t make the pain worse, bring both knees up and hug them. Repeat 6-8 times on each side.
Leg raise [Nerve glide for sciatic nerve]
This exercise stretches your hamstrings and glutes. It’s also a great way to glide your sciatic nerve.
When the knee is straightened, the entire sciatic nerve is stretched.
*The closer the leg is brought to the head, the stronger the relaxation of the sciatic nerve. However, if the stretch is too strong, you can lower your legs a little further and make them farther from your head or bend your knees. [This method can have the effect of stretching the upper part of the sciatic nerve.]
- Lie on your back and bring your right knee toward your chest. If your back is uncomfortable, bend your legs and straighten them if that’s okay with you.
Lift your right leg toward the ceiling and press your hand against the back of your thigh. Slowly bring your toes to the ceiling and hold for a few breaths.
This time, create a flex that pulls your toes toward your body. Repeat both movements a few times with breathing.
- Raise the head little by little for more intense nerve glide [At this time, the spinal nerves are lengthened]
In the same way, point your toes and repeat the flex.
Leg adduction and internal rotation
It not only stretches the hamstrings and glutes, but also helps stretch the piriformis muscle, which traps the sciatic nerve.
Put the strap on your right foot and hold it with your left hand. First, straighten your right leg toward the ceiling and place your thumb on the hip joint fold. Put your weight on your right hand and fix it so that your butt does not rise when your right foot crosses toward your left shoulder. If you prefer, you can internally rotate your legs and big toes.
Leg external rotation
This exercise stretches the hamstrings and helps to externally rotate the hips to perform the lying dove motion underneath.
Hang the strap on your right foot and hold it with your right hand, and press your left hand against the front of your left thigh so that it does not float off the floor.
Swipe your right leg to the right and let your big toe outward to externally rotate your leg.
Bring your legs to the floor as far as your left pelvis does not rise.
This motion can further increase external rotation of the hip joint by bending the knee. So, you may experience more stretch than the above movement. It helps to relax the buttocks and lower back.
At this time, the right ankle gently presses the thigh, and the knee moves away from the body.
Lie down small posture
External rotation of the hip joint in this movement stretches the hip and lower back and stretches the upper sciatic nerve.
- Cross your right leg over your left leg and grab it with both hands above your knee and pull it toward your chest.
If you don’t feel the stretch, grab your ankle and pull it a little wider apart.
The twisting posture with the legs crossed helps stretch the glutes and piriformis muscles.
-If you feel comfortable with your legs crossed on the floor, you can twist them twice up to your ankles.
This relaxed posture helps the natural and smooth curve of the lumbar spine.
-Put a long blanket or bolster and sit right in front of it.
Lie down naturally with your head and back leaning against you, with your arms wide open to the sides.
Extend his legs as far as they are comfortable.
Allow the bolster to comfortably open your chest and support the curve of your lower back.
After the practice is over, go back to the first movement, savasana, hold for a few minutes, close your eyes, sit still, and breathe.
Observe the progress without effort and without tension in the abdomen, flanks, and lower back while breathing.
Observe if you feel comfortable and feel your spine straighten while sitting.
Feel if the pain has decreased or has become lighter.
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