Do you have sciatica? Do you feel a radiating nerve pain down your butt, the back of your thigh, and maybe even down into your lower leg as well? If you’re looking for simple but effective exercises to reduce pain and heal strong, this video is for you.
In 90% of cases, sciatica is the result of an impinged nerve root upstream in the lumbar spine. The nerve pinch can come from a herniated disc, spinal stenosis, or another inflammatory injury. The pain can vary from a mild ache to an electric shock and is often accompanied by numbness, tingling, or weakness in the affected leg. Sitting for long periods often makes it worse and while movement is required for healing, it can be challenging to determine what helps and what hurts.
In this video you’ll find a 10-minute flow designed to increase circulation, reduce inflammation, and hopefully provide some pain relief. Forward bending movements of all types often make sciatica worse, so the sequence of poses shared in this video is practiced with a slight lumbar curve throughout.
The biggest mistake most of us make when trying to heal is attempting too much, too soon. So, start gently, and if any of these poses worsen your pain, modify, or skip the pose altogether. Let’s get started!
VIDEO CONTENTS
00:00 Sciatica
00:11 Causes of sciatic pain
00:16 Sciatic pain relief flow
00:18 Nose Pointer Pose
03:03 Sphinx Pose
04:18 Extension Bicycles
06:30 Swimmer Twists
08:43 Side Plank
11:01 Savasana
DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you have a major back injury, if you’re having trouble getting up and down from the floor, you feel dizzy, or you’ve lost control of your bladder, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body, in some areas it’s as wide as 1.5 to 2mm. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and runs down the back of your leg, innervating your hamstrings and then branching out into most of the muscles of the lower leg. As a result, a sciatic nerve impingement way up in your lumbar spine can sometimes manifest in pain and weakness all the way down in your foot.
BEST PRACTICES
These poses assume you’re already in pain, so the approach is gentle. While healing, your pain should either stay the same or reduce, never worsen. When sciatica flares up, it might be impossible to move pain-free, however, do not practice any movements if your pain level increases beyond a level four out of ten in discomfort.
POSES WE’LL LEARN
* Nose Pointer Pose
* Sphinx Pose
* Extension Bicycles
* Swimmer Twists
* Side Plank
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
* More sciatica healing solutions: https://www.youtube.com/watch?v=-C5XV5o9nvc
* Lucas’ podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com/
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