The longest nerve in the body is actually the sciatic nerve, which starts at the base of the spine and runs right down through the thigh to the foot.
It has been estimated that there is a 40% risk of dealing with some sciatica pain by an average person.
Sciatica Trouble Symptoms:
- Pain along all the sciatic nerve in the buttock, back of the thigh, lower back, and calf.
- A tingling, burning, electric, and pinching feeling.
- Inability to flex the ankles to walk on the heels.
- Weakness causing the knees to buckle when a person stands up.
- Numbness, fatigue, or feeling loss in the feet and legs.
- Decreased reflexes in the knee and Achilles tendon.
What Is the Major Culprit of Sciatica Pain?
Lumbar spine herniation can lead to sciatica pain. Namely, it is the spinal part, which curves inward, near the lower-middle back. It is a quite serious problem, so that you should immediately consult your doctor. However, about 70% of all sciatica pain are triggered by piriformis, which is one of the small deep muscle hip rotators for turning the thigh out.
How to Lower Sciatica Pain:
For decreasing sciatica pain, especially if it is triggered by the piriformis, consider practicing the following yoga back stretches:
- Knee raise sciatica exercise
While lying on the back, one knee should be drawn to the chest, whereas the other should be kept straight. Afterwards, push down using the knee and then pull up using the hands. Plus, the shoulders should be kept on the floor.
- Back twist sciatica exercise
Start by putting the foot up on a chair, and then place the outside of the opposite hand on the lifted knee. The other hand should be placed on the hip. The upper body should be turned while keeping the hips pointing forward. You should stay in this position for half a minute and switch.
- Single knee twist sciatica exercise
Also, start the stretch in a lying position on the back. One leg should be kept straight, whereas the other knee should be bent to an angle of 90°. Your opposite hand should be placed on that knee. While lying, try to face your arm that is placed on the floor as well as try to keep the shoulders against the floor.
- Two knee twist sciatica exercise
The arms should be splayed in order to form the T letter, while lying on the back. The shoulders should be kept on the floor, and the knees turned out to one side. You should stay in this position for 60 seconds, and switch.
- Twisted lunge sciatica exercise
Start by putting one leg bent at the knee forward, whereas the other should stay out behind you. The feet should be kept apart at the length of one leg. When turning the back, the opposite elbow should be placed on the outside of the bent knee and the palms should be brought together. Stay in this position for half a minute.
- Child’s pose yoga sciatica relief
This is actually the easiest pose of all these poses. Again, get on all fours, and rock the seat back onto the heels, while keeping the hands on the floor in front of you. You can stay in this position as long as you want.
- Seated twist sciatica exercise
This is a sitting pose, so place the legs in front of you. One leg that is bent at the knee should be placed on the outside of the other knee. Furthermore, one hand should be placed flat on the floor behind you, whereas the opposite elbow should be placed on the outside of the knee that is bent. While keeping the legs facing forward, you should turn to face behind you.
- Cat pose sciatica exercise
Get on all fours, bend the back down and pull the shoulders back in order to raise the chest. You should breathe deeply and stay in this position for about 10 seconds. Next, you should also get on all fours just like in the beginning, and tuck the chin into the chest and lift the back. Also, stay in this position for about 10 seconds and then release. Perform this stretch for a couple of minutes.