Lower back pain is so common in every human being. The biological term for low back pain is sciatica pain. It occurs due to compression, irritation, or injury in the sciatic nerve. Sciatica pain is chronic and throbbing that radiates down your legs. Sometimes the pain is not chronic, and you feel small discomfort, but it may increase with time.
According to a study, yoga can help you stabilize your core muscles, increase flexibility in the spine, and heal back pain and sciatica. So, which yoga poses can reduce sciatica pain? Well, yoga can be complex, and difficult to perform various poses. For your convenience, we have outlined 6 yoga poses that can reduce sciatica pain.
How Can Yoga Help People Who Have Sciatica?
People suffering from sciatica pain and those with other back pain issues find it difficult to perform many daily activities. This affects their quality of life and discourages them from pursuing activities they could actually do. Several million people worldwide suffer from sciatica pain. A gentle yoga practice can help you relieve sciatica pain.
Yoga asanas and careful, calm breathing may provide enormous comfort to persons suffering from back pain and sciatica. It provides patients with the necessary support to manage their discomfort and avoid major problems. Let’s look at how you might use yoga asanas to prevent, relieve, and cure sciatica.
1. Yoga Fish Pose
This posture is excellent for straightening the spine and relaxing the neck muscles, shoulders, and an exhausted back. It stretches the deep hip flexors and the tissues between the ribs well. It also stretches and strengthens the muscles and organs of the abdomen and throat. However, you should avoid this pose if you have a neck injury and high blood pressure.
On the yoga mat, lie flat on your back. Place your forearms at your sides. Raise your upper body off the ground. Support your weight with your hips and forearms. Maintain your lower body on the ground. Take a deep breath and hold it. Are you suffering from sciatica pain for a long time? Contact hot yoga classes in Dubai and practice fish pose to reduce sciatica pain today!
2. Half Bridge Pose
This posture maintains the spine’s suppleness and flexibility. It improves the glutes and lumbar tissues, expands the intercostal muscles, and relieves back strain and stiffness. It also revitalizes fatigued legs, buttocks, and back muscles. Half bridge pose focuses on lower back muscles, so it can reduce sciatica pain.
Start by resting on your back. After that, bend your knees and bring your feet up to your hips. Keep your feet hip-width apart and firmly planted on the floor. Position your hands at your sides, palms facing down. Inhale slowly, then put your hands on the floor and gently pull your hips upwards. After some time, come back to the original position.
3. Classical Cobra Pose
This is a fantastic posture for maintaining your back healthy and powerful. It strengthens the back muscles, corrects minor vertebral displacements, and aids in maintaining proper posture. Practicing the classical cobra pose increases blood circulation toward back muscles and vertebrae, which may relieve sciatica pain.
On the mat, start by lying on your stomach. Keep your legs together while putting your hands on your sides. Firmly place your feet, thighs, and pubis on the ground. Lift your palms off the mat while keeping an upward-facing gaze, and maintain the position for 4-5 calm, soft breaths.
4. Cat-Cow Pose
The cat-cow posture, also known as the cat-dog pose, increases the lower back’s ability to bend forward and backward, enhancing your balance, posture, and spinal flexibility. When in the cat position, your back will be upward-stretched. In cow pose, your back will be downward stretched, and you have simultaneously exchanged these positions.
Get down on all fours and place your hands and knees on the floor. The back and neck should be straight. Breathe and slowly tighten your lower abdomen, curving your back upwards. Hold this posture for 5 seconds. Breathe and release, returning to the neutral posture. Breathe and arch your lower back slightly, pointing your tailbone out. Hold this posture for 5 seconds.
5. Knees-To-Chest Pose
The knees-to-chest position stretches the muscles in your lower back and the piriformis, a pear-shaped muscle deep in your buttock. It targets the lower back muscles and buttocks to promote blood circulation and improve flexibility. Practicing this yoga pose will help you reduce sciatica pain.
Inhale while lying flat on your back with your legs straight and the back of your knees contacting the ground. Bend your knees and raise your thighs to your chest softly. Your back should be parallel to the ground. Hold this stance for 30 seconds and then return to the normal position. Take yoga center in Dubai which offer numerous yoga poses to reduce sciatica pain.
6. Reclined Pigeon Pose
Pigeon Pose on your back supports your lower back and relieves strain on your hips. Reclined Pigeon Pose stretches the glutes, hips, and piriformis muscle. It focuses on your lower back and hips and regulates blood flow through muscles. It’s quite beneficial for people suffering from lower back pain.
Lie on your back, legs bent, and heels toward your hips. Bring your right ankle to the bottom of your left thigh by bending your right knee. Draw your left knee nearer your chest by lifting your left foot. Hold your fingers together behind your left leg or shin. Repeat on the other side.
Start Practicing Yoga Today!
Most people suffer from sciatica pain due to compression in the sciatic nerve. Studies show that practicing yoga can reduce sciatica pain. So, if you suffer from lower back pain or sciatica pain, start hot yoga classes in Dubai today!