Easy yoga stretches to ease sciatica pain in just 15 minutes! Perfect for beginners, these stretches provide quick relief and comfort.
As you may know, the sciatic nerve is the longest nerve in our body, extending from the base of the spine down through the thigh and calf muscles to the foot. Symptoms of sciatica can manifest themselves in different ways, from simple tingling or numbness to severe pain in the buttocks, legs, or feet.
Probably the most common symptom of sciatica is a pinching sensation in the butt or legs when walking. Fortunately, there are some yoga stretches to relieve sciatica pain that even beginners can master. These can significantly alleviate the discomfort of sciatica.
Here is a list of some yoga stretches that will help to relieve the pain of sciatica:
1- Standing Back Swing
The versatility of this posture makes it one of the most useful. To perform it, you will only need to get up for a moment from your desk at work or at home to relieve the pain when it attacks you.n All you need is a chair to elevate your foot. Be sure to turn in the direction of your raised leg.
2- Knee to chest
Lie on your back and bring one knee to your chest while keeping the other leg straight on the ground. Try to squeeze the bent leg against your chest as hard as you can. Hold position for at least 30 seconds. Make sure your shoulders are flat on the ground.
3- Toe lying down
An elastic band would be ideal for this exercise, but you can also use a thin towel or a belt. Lying on your back, place the elastic band around the arch of one of your feet and then stretch your leg up.
Keep your toes bent towards you and your buttocks firmly on the floor. Keep in mind that you may find it difficult to keep your leg fully extended, so keep it as straight as possible – flexibility will improve over time.
When you lower your leg, bend your knee first, bring it up to your chest, and stretch it last on the floor. Your back will suffer less this way.
4- Turn of one leg lying down
Lie on your back with your legs stretched out. Then bend one of your legs and carry it over the other while trying to keep your back completely flat on the floor. With the help of your hand, try to make the bent knee touch the ground to optimise stretching.
5- Standing Pigeon Posture
This is a more basic variation of the pigeon stance that you can perform anywhere using a table or other surface that is at hip level. Place your right leg on the table and lean forward.
6- Sitting turn
Sit on the floor with your legs stretched out. Then bend one of your legs and carry it over the other. Now bend the leg that was stretched out so that the heel meets the buttocks.
Once you are comfortable with the position, you can begin to slowly turn your body in the direction of the leg you have placed above it, that is, if it is your left leg which is above the right leg, you should turn your torso to the left. Hold the leg above you to improve the stretch and try to keep your back straight.
7- Staff position
Although very basic, this position is very effective when performed correctly. Sit on the floor with your legs extended and the palms of your hands close to your body. Stretch your toes out towards you while keeping your heels on the floor and your legs straight. Now imagine that a rope is pulling your head up, so that you stretch your spine.
8- Leg raised above object
With the help of an object, lift one of your legs at hip level or below while your back is straight. Keep your toes pointed upward. For a more intense stretch, lean forward keeping your back and leg perfectly straight.
9- Child’s posture
We’ll end with an easy yoga stretch: get on your knees, lean forward and stretch your arms out slowly. This is a great pose to practice at the end of the day, with it we will manage to relax our back and arms, just try not to fall asleep in the meantime!
Try to hold all these poses for ten breaths or thirty seconds. Even repeating each exercise twice will only take about 15 minutes to complete. If you feel any pain (other than the normal tension of a stretch) seek professional help.
Keep reading: With these flexibility exercises your body will be flexible at any age
