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Sciatica is a very unpleasant and painful condition. Many people consider sciatica a normal part of life, but it does not have to be. The sciatic nerve is the longest nerve in the human body. It starts in the lower part of the spine, runs through the thighs and calves and ends at the muscles of the foot. Pain from this nerve affects up to 40% of people from a certain age. Sometimes the pain is chronic, other times it appears randomly and just as easily disappears.
The nerve doesn’t only cause pain
Problems with the sciatic nerve do not have to manifest only as direct pain. Typical symptoms also include tingling in the legs or a feeling of weakness in the knees. Other symptoms include numbness of the lower limbs, pain in the back, buttocks, thighs or calves. Knee problems and an overall reduced mobility in the joints may occur.
If you suffer from sciatic nerve pain, your problems could be solved by simple yoga exercises. There are eight exercises that stretch the lower back, which will relieve pain and prevent its return. The exercises are simple and do not require any special physical fitness. They can be done comfortably at home; you only need a mat or a yoga mat.
Chair exercise
For the first exercise, stand in front of a chair or a high step and place one foot on it. Press down with the whole sole of the foot. Then place the opposite hand on the bent knee. Rest the other hand on your hip. Begin to rotate your torso from the waist up. Make sure your hips remain still. Hold this position for half a minute, then switch sides.
To perform the second exercise, lie on your back. Pull one knee toward your chest, leaving the other leg extended on the floor. Try not to over-arch the lumbar area. Keep the knee pulled in for a moment, then switch legs. For the next exercise, stay lying on the floor and stretch your arms out to the sides. Bend your knees and place them to the right so that the lower knee touches the floor. Then turn the knees to the other side.
Exercise on your back
In the next exercise, again lie on your back. Bend your right leg at the knee until it forms a right angle. Then place it over to the left side. You can assist with the opposite hand by pressing into the knee. The other leg should remain straight on the floor. The next exercise is performed standing. Do a standard lunge, rotate your hips to one side and place your elbow on the outside of the bent knee. Join your palms. Hold for half a minute, then switch sides.
Sit on the floor. Slide one leg under your buttock and sit on it. Bend the other leg at the knee. Turn your body toward the outer leg. Place one hand under the knee, the other on the floor. Then turn in the opposite direction. Then kneel on all fours and perform the so‑called „cat“ pose. Alternately round and arch your back. For the last exercise, sit back on your heels. Stretch your torso forward, keep your back straight and try to reach your hands as far forward as possible.
