Sciatica is more than simply a sore spot in the back, the bum and legs. It can cause agony and crippling discomfort when it happens, suddenly making your life less enjoyable.
Sciatica is most common in persons in their forties, with an estimated incidence of 12.2% to 27%. Some studies suggest a hereditary propensity, although individuals who work in strained or unnatural positions, such as truck drivers, may be at a higher risk (1).
The sciatic nerve is the thickest nerve in your body, measuring around 2 cm in diameter. It starts in the lower back as a spinal nerve and travels through the hip, legs, calves, and foot. It connects the central nervous system to the lower body and performs sensory and motor activities, allowing it to regulate the legs, foot, and toes.
The piriformis, a small but strong muscle located deep in your glutes that aids in hip laterally rotation, is directly where the sciatic nerve passes.
It can affect the sciatic nerve that passes through or under it if it becomes overly tight, which can result in excruciating pain, tingling, and numbness in your lower limbs.
What causes Sciatica pain?
Contrary to popular assumption, there is insufficient evidence relating sciatica to BMI and weight in adults under 50. There is strong evidence associating sciatica to pregnancy, herniated discs, and spinal stenosis (1).
For many years, the dominant clinical opinion on the origin of sciatica was nerve pain caused by compression of the spinal nerves by ruptured intervertebral discs. These discs are like pillows that act as gel cushions between each level of the spine, and when they herniate or slip, they can press on nerves that exit the spine, such as the sciatic nerve.
Piriformis syndrome has recently been considered an alternative cause for sciatica symptoms (2). The piriformis is a muscle in the hip that lies superficial to the sciatic nerve and helps with hip extension and leg rotation.
Inflammation, muscle spasms, and muscle scarring can put pressure on the sciatic nerve, which runs beneath it. Piriformis syndrome symptoms may feel like sciatica but are more limited to a single location, such as the hip.
What are the symptoms?
There are several common symptoms:
- A searing, dull, or stabbing pain that spreads down the hip, side of the leg, calf, or foot
- Tingling sensations in the toes and lower legs
- Pain and soreness in the lower back or hip
- Typically, these symptoms appear unilaterally or on one side of the body
- The symptoms usually feel more intense when lying flat or during prolonged sitting, standing, and jogging
How Yoga can help
Sciatica can be effectively managed with yoga, but it does require careful application. In a study with eighty participants, it was found that yoga, with certain postures and breathing techniques, improved spinal mobility and considerably decreased pain, anxiety, and depression (3). When contrasted with a control group that engaged in counseling, physical therapy exercises, and educational sessions, the yoga group shown more notable benefits.
Nevertheless, there is a warning regarding yoga’s therapeutic potential. A case study describing a 67-year-old woman who experienced bilateral sciatica following an advanced yoga posture highlights the significance of being aware of one’s body’s limitations (4).
However, a three-month yoga course significantly reduced pain and disability without any reported adverse effects, according to a randomized control trial involving 61 adults with sciatica or non-specific low-back pain and disc extrusions or bulges (5). This finding further supports the safety and efficacy of yoga for this population.
Try these four extra stretches if you’ve previously tried some beneficial yoga positions before and are suffering from sciatica. They will provide you with much-needed relief.
1. Cobra Pose
![Cobra Pose](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/04/Cobra-Pose.png?resize=1024%2C683&quality=80&ssl=1)
Lay on your stomach with both hands flat on the floor under your shoulders, elbows in. Inhale while pressing your lower body into the ground, then pull your torso up. Lower your shoulders away from your ears, lift your torso, and direct your attention upward. Relax the lower back while keeping the back of the neck long. Hold the stretch for 8โ10 breaths.
2. Pigeon Pose
![Pigeon Pose](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/04/Pigeon-Pose.png?resize=1024%2C683&quality=80&ssl=1)
Begin in Downward-Facing Dog stance, with your feet together. Draw your right knee forward and turn it to the right, bending your right leg while extending your left leg straight behind you. Slowly lower both legs.
Hold the position for eight to ten breaths before switching to the opposite side.
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3. Self-Trigger Point Intervention
![Self-Trigger Point Intervention](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/04/Self-Trigger-Point-Intervention.png?resize=1024%2C683&quality=80&ssl=1)
Relieving sciatica pain by self-trigger-point therapy with a tennis ball or lacrosse can be highly successful. Simply locate the sore area in your glutes, position the ball there, and then ease your body into the ball.
Stay in this posture for 30 to 60 seconds, or until the pain significantly subsides. Proceed to the next area that hurts. This exercise should take five to ten minutes to complete.
4. Sitting Spinal Stretch
![Sitting Spinal Stretch](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/04/Sitting-Spinal-Stretch.png?resize=1024%2C683&quality=80&ssl=1)
Sciatica pain occurs when the vertebrae in the spine compress. This stretch helps to create room in the spine, relieving pressure on the sciatic nerve.
Sit on the ground, with your legs straight out and your feet flexed upward. Bend your right knee and lay your foot flat on the floor, outside of your opposite knee. Place your left elbow on the outside of your right knee to aid with a gentle turn to the right. Hold for 30 seconds and repeat three times before switching sides.
Related Post: Release Tension and Stress Before Bed by Doing This Yoga Pose
![4 Stretches for Sciatica Pain Relief](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/04/4-Stretches-for-Sciatica-Pain-Relief-pin.png?resize=683%2C1024&quality=80&ssl=1)
To Wrap Things Up
Sciatica can be a debilitating condition characterized by excruciating pain and discomfort along the lower back, hips, and legs. Understanding its causes, which range from herniated discs to piriformis syndrome, is crucial for effective management. While yoga has shown promising results in alleviating symptoms and improving spinal mobility, caution must be exercised to avoid exacerbating the condition.
By incorporating targeted stretches and interventions into your routine, such as the cobra pose, and self-trigger point therapy, you can find much-needed relief from sciatic pain and enhance your overall quality of life. It’s essential to listen to your body and consult with a healthcare professional before beginning any new exercise regimen.
Sources |
- Sciatica – StatPearls – NCBI Bookshelf (nih.gov)
- The clinical features of the piriformis syndrome: a systematic review | European Spine Journal (springer.com)
- A comprehensive yoga programs improves pain, anxiety and depression in chronic low back pain patients more than exercise: An RCT – ScienceDirect
- Practice of yoga may cause damage of both sciatic nerves: a case report | Neurological Sciences (springer.com)
- Disc extrusions and bulges in nonspecific low back pain and sciatica: Exploratory randomised controlled trial comparing yoga therapy and normal medical treatment – PubMed (nih.gov)
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