Yoga Poses for Sciatic Nerve Pain Relief
Lower back pain is a fairly common occurrence, affecting millions of Americans. One of the most common causes of back pain and discomfort is sciatica or sciatic nerve pain. According to the American Association of Neurological Surgeons (AANS), sciatica is a type of lower back pain caused by pressure on several nerves that make up the sciatic nerve. This lumbar pain is commonly described as a sharp, shooting pain that affects the side, lower back, and even down to right above the knee.
Fortunately, you don’t have to continue to live with this persistent pain. Here are some easy, low-impact yoga poses and stretches that can help to relieve your lumbar pain.
Child’s Pose
The child’s pose is an excellent yoga pose for sciatic nerve pain because it helps you to stretch your spine while also opening up your hips. Stretching and relaxing these muscles can help to relieve excess tension in your lower back.
To perform the child’s pose, follow these steps:
- Starting on all fours, holding yourself up on your hands and knees.
- Keeping your hands in place on the flow, bring your hips to your feet, allowing your torso to completely relax.
- Breathe into this pose and hold for up to 5 minutes.
Cobra Pose
The cobra pose is also excellent for relieving tension in your lower back by stretching the spine. It also helps to improve blood-flow to the area.
To do the cobra pose, follow these steps:
- Lay on your stomach with your hands placed on the floor underneath your shoulders.
- Pull your elbows into your body, you lift your head, chest, and shoulders.
- Be sure to engage your abdominal, thigh, and lower back muscles as you lift up.
- Hold this pose for 30 seconds at a time, repeating up to three times.
- Bridge Pose
The bridge pose also helps to stretch the spine, relieving excess tension that can cause lower back pain.
To properly perform the bridge pose, follow these steps:
- Lie on your back with your feet flat on the floor, hips’ width apart.
- Place your arms, palm-down, on the floor on either side of your body.
- Slowly push your hips forward, lifting your back from the floor until your hips reach a neutral position.
- Hold this position for 1 minute.
- Slowly lower your hips back to the ground, rolling down one vertebrae at a time.
- Repeat this movement up to 10 times.
Physical Therapy in New Jersey
Living with persistent sciatic nerve pain can decrease your quality of life and get in the way of your everyday routine when left untreated. At ProFysio Physical Therapy, we work with you to assess your condition and help you get back to your normal routine as quickly as possible. Whether you’ve suffered from an injury or you’re experiencing persistent pain, we will work with you to create your unique plan to get you back on the right track.
Contact us today at ProFysio! Simply call (732) 812-5200 or reach out online. We have 5 locations across New Jersey to meet your needs.