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Monday, June 25, 2018
Inflammation of the sciatic nerve – How yoga can help relieve pain

Inflammation of the sciatic nerve


Sciatic nerve inflammation is a common health disorder that affects the lower back, the buttocks and the back of the legs. 

Irritation of the nerve in this case is due to its squeezing, because of an injury or some kind of disease.

It is often accompanied by weakness, a sensation of goosebumps, a burning sensation. Sometimes a person cannot exercise some movement.

The pain appears gradually, it intensifies with time, often at night. Pain can increase with sneezing and after walking.

Fortunately, there are natural ways to relieve the symptoms of  sciatica and improve your condition.

We will talk about several exercises and practices of  yoga , with which you can calm the pain associated with irritation of the sciatic nerve.

Stretching of the leg with a thumb grip

This posture ( supta padangusthasana ) helps to develop the muscles and tendons of the calves and thighs.

It promotes improvement of blood circulation in the legs and relief of premenstrual pain, pain in lumbago and pain in sciatic nerve inflammation .

It is not recommended to do this exercise at high arterial pressure and with lesions of the sciatic nerve.

How to do this exercise?

  • Lie on your back on the yoga mat, stretching out your legs.
  • Bending the right knee, press it to the chest and draw a strap for yoga (thick tape or belt will fit) on the sole.
  • Pull the right leg at a right angle to the floor. Pulling out the leg, at the same time, with both hands, pull the strap and foot to him.
  • Carefully lower your right leg to its original position and repeat the exercise with the other leg.
  • Concentrate on breathing, try to maintain this concentration for thirty seconds.

Pose of the dog snout down

The posture of the dog with the muzzle down ( adho mukha shvanasana) is an exercise that is used to warm up and stretch the muscles at the beginning of a yoga class . 

It activates the muscles of the hamstrings and calf muscles (both legs), muscles of the back and buttocks, coordinates their joint work.

This exercise develops the strength of the muscles of the entire body, especially the hands, feet and feet.

How to do this exercise?

  • Stand on all fours: palms on the width of the shoulders with your fingers forward, knees and feet on the width of the shoulders, hips and arms are perpendicular to the floor.
  • Leaning on your feet and palms, lift the body, so that it resembles a triangle.
  • Do not bend your back so that you do not have excessive muscle tension.
  • Try to stretch your arms, neck, back in one line.
  • The coccyx extends upwards, the weight of the body is evenly distributed on the feet and palms.
  • Keep this position for 30 seconds, then rest.

Lateral angular posture

The lateral angular posture (parsvakonasana) is a posture that stretches the muscles of the lateral part of the body and works the muscles of the legs and the pelvic region .

How to do this exercise?

  • Be straight. Spread your legs about one meter and turn the right foot 90 degrees to the right.
  • The left leg is straightened, slightly tense. The right leg is bent at the knee until the hip and shin form a right angle, and the right thigh will not be parallel to the floor.
  • Place your right elbow on your right knee and stretch your left hand over your left ear.
  • Stretch the left side of the body, breathe deeply and evenly. Keep this position for 20-30 seconds.
  • Rest 30 seconds and make such a stretch for the other side of the body.

Bridge

The position of the bridge ( setu bandhasana) is a popular exercise that involves the muscles of the buttocks, legs, abdomen and waist region .  

How to do this exercise?

  • Lie on your back on the rug, bend your legs in your knees and “come” feet to the pelvis as close as possible.
  • Keep your legs on the width of your hips, and your hands lie on the floor.
  • Raise the pelvis up, while the spine should remain straight.
  • Hips should be approximately parallel to the floor, the chin should not touch the chest.
  • Attention is concentrated on breathing, the posture is maintained for 30 seconds.
  • On inhaling, lower the trunk to the starting position, rest for 20 seconds and repeat the exercise 3 times.

In conclusion , we should remind you that you should avoid heavy physical exertion and hard work until the sciatic nerve recovers and the pain disappears.

If these exercises do not help, you need to see a doctor.

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