Sciatica is a common source of pain for millions of Americans. When it’s chronic, it can limit your ability to participate in activities, or even make it through the day. Seeking sciatica treatment with a qualified professional is essential to managing the causes of your sciatica as well as your symptoms. After you have begun treatment for your sciatica, yoga may be an appropriate complement to your recovery. Gentle poses target the muscles that are often associated with sciatic pain. After getting your doctor’s approval, try these poses to help manage your pain.
Seated Spinal Twist
Sit on your mat with your legs extended. It may help to have a blanket or pillow to sit on to give you some height and support tight hips. Place the sole of the left foot to the outside of the right knee. Turn towards your left, bringing your gaze towards the left shoulder, and the left hand to the floor behind the right hip. Wrap the right arm around the left knee and feel the opening of the hip muscle. Breathe here for 30 seconds before moving on to the other side.
Come on to your hands and knees in a table position. Bring the right leg forward between the hands and slide the left knee back a bit, keeping the knee on the ground. You should start to feel an opening in the left hip flexor. If the sensation becomes too much back off and adjust the lunge so it feels right for you what is an agile approach. Hold each side for 30 seconds. Placing blocks or books right below the shoulders for the hands to rest on might help to support the pose.
Bound Angle Pose
Sit on your mat, and draw the soles of the feet to touch. Hold on to your ankles or feet, and keeping the back straight, begin to hinge forward until you feel an opening in the hips. If your low back begins to collapse, come back up until it returns to its natural curvature. Sit on a blanket or bolster helps to support tight hips. Hold here for 30 seconds.
If you need help managing your sciatica, we are here to discuss your options. Please contact us today!