Yoga for sciatica - Qatar Tribune - First with the news and whats behind it

Yoga for sciatica - Qatar Tribune - First with the news and whats behind it

Yoga for SCIATICA

Sciatic nerves, the longest nerves in your body, run from the base of the spine through the deep MUSCLES of the buttocks and all the way down the back of each leg. Sciatica pain usually affects only one side of the lower body. Often, the pain extends from the lower back all the way through the back of the thigh and down through the leg. Depending on where the sciatic nerve is affected, the pain may also extend to the foot or toes. The pain occurs when the nerve root in the lower back is compressed, or due to the inflammation of the spinal nerves. This compression can be caused by a multitude of disorders and issues including a herniated disk, lumbar spinal stenosis, injury, obesity, pregnancy, weakened abdominal muscles, poor posture and stress. Due to stress, experts estimate up to 40 percent of adults have experienced sciatica. A sharp pain radiates from the lower back to the leg and foot in a pattern determined by the nerve that is affected. It feels like an electric shock, and increases with standing or walking, even making sitting, standing or lying down uncomfortable. If you're experiencing sciatica pain, you're probably looking for ways to stop the pain, only to encounter conflicting advice. That's because sciatica is actually a symptom of many possible conditions that respond to different treatments. Because of SCIATICA'S varying causes, there isn't a panacea for relief. However, yoga, when done correctly, can be effective in not only relieving sciatica, but also preventing it. I am showing two poses, which you all can practise at home. Half-seated spinal twist STEP 1: Sit on your right buttock with knee folded and heel pointing inward. STEP 2: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel close to your buttocks. Keep the spine erect. STEP 3: Stretch your arms out to the sides at shoulder level, and twist around to the left. STEP 4: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder. Stay for 30 seconds. Repeat the same the other side too. Do 3 to 6 rounds Half-wheel pose STEP 1: Lie full length on the floor on your back. STEP 2: Bend both knees and keep the feet on the floor at the same width as the shoulder, keeping both hands on either side STEP 3: With inhalation push your hips up and try to hold your ankle with both hands. If you can't hold the ankle, then you can keep the palms on the floor. STEP 4: While holding the pose, breathe deeply and slowly for 10 to 30 seconds STEP 5: With exhalation, lower the hips towards the floor Do 3 to 5 rounds