Answer To Your Fitness Questions" />Postures That Provide Pain Relief To The Sciatic Nerve
April 25, 2007
The sciatic nerve is the longest and largest nerve, beginning in the lower back and continuing through the thigh, calf, and feet. No wonder when it becomes inflamed or irritated it causes radiating pain through the lower back, thighs, calves and feet. Sometimes it may be felt in only one leg or sometimes in both. It could be as simple as a tight muscle or as difficult as a herniated disk. Be sure to check with your doctor if experiencing this type of pain.
Here are a few postures recommended for relief of sciatic pain. They are yoga-based:
- Dandasana (seated, legs out in front of you, contract the front leg muscles and hold for several minutes.)
- Lying down hand to big toe: ( lying down on your back, bring Right leg up to an elevated position and hold the toe with fingers or a strap. Press the back of the left leg into the floor, if painful, bend the knee. Open up your right leg to the side gently hold for several breaths. Lengthen from the right waist to the hip to equalize both sides of the body. Repeat other side.
- Downward Dog: (Start on hands and knees, place hands forward from shoulders, inner arms face each other and elbows are straight and firm. Draw the shoulder blades gently down from the shoulders towards the sit bones. Press s the hand into the floor firmly. Lift the hips and buttocks up and back, straighten the legs. Press the heels down, but keep stretching your legs up. Think shins in thighs out from behind. Lift the kneecaps, keeping the quads firm and engaged. Stay here for several breaths. A wonderful way to bring further relief is having a partner press on the outside of your hips drawing your hips back further from your hands. This provides traction on the spine and often provides relief from the pain you are experiencing.)
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Great info. I will be giving this to my mom who has been suffering with this all winter. thx
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