Yoga is an ancient art that promotes the balance of
mind, body and spirit. Through a series of exercises
and poses, called asanas, each group of muscles is strengthened
and stretched so that the body is balanced and good
posture is easily maintained; this helps the body to
function efficiently and properly.
Because many of the
exercises in yoga focus on the core muscles of the trunk,
yoga is an ideal activity for sciatica patients. Yoga
promotes a clear mind, reduces stress, assists with
sciatica pain control and strengthens your body in a
low-impact manner.
Good core strength and flexibility is necessary to
support the spine properly. When the spine is well supported,
there is less chance of injury or damage to the vertebrae
and intervertebral discs. This type of injury is a major
cause of sciatica and sciatica pain. Regular exercise
also promotes the release of endorphins, the body's
natural pain killers, and serotonin, the body's 'feel-good'
hormone.
The best way to start in yoga is to attend a class taught
by a fully trained instructor. Talk to the instructor
before you start the classes and explain about the symptoms
you experience. There may be exercises and asanas that
could irritate your symptoms and the instructor needs
to be aware of your condition and limitations. You will
probably find that after you have attended classes regularly
for a while, positions and actions you found difficult
or painful in the beginning, will become easier to do.
As well as the physical side of yoga, you will also
be instructed in meditation and breath control. These
two activities are very important aspects of the yoga
philosophy and both will help with sciatica pain and
other symptoms. Once you have mastered even basic meditation,
you will be able to use the technique when you are in
pain, to help manage and control the discomfort. Breathing
exercises, which teach you breathe control, assist in
meditation and also will help you with the control of
sciatica pain and relaxation of tense muscles.
Each yoga asana targets a specific muscle or group
of muscles as well as organs and glands in that area
of the body. The benefit of such targeted exercise is
an increase in the blood flow to the muscles which increases
the oxygen and promotes healing, bringing relief from
the tension that causes sciatica pain. Some asanas stretch
the spine which will release pinched nerves and allow
discs to re-align with the vertebrae.
The visualization techniques used in meditation and
pranayama help to focus the body's energies on problem
areas of the spine that may be causing sciatica symptoms.
It is believed that these techniques infuse the area
with renewed life energy, called prana, and assist in
healing and relaxation of the muscles.
There are several yoga sciatica exercises and asanas
that will help with sciatica pain and symptoms but these
are best taught to you by a qualified teacher to prevent
further injury. Basically, any position or exercise
that works the muscles of your torso, including your
abdominals and back muscles, turns out your legs, stretches
your hamstrings and gently twists your body at the waist
are the top yoga exercises to help relieve sciatica
symptoms.
In summary, yoga asanas improve the flexibility of
joints and muscles, strengthen muscles and body tissues,
straighten and lengthen the spine and stretch the muscles
in the hips, spine and buttocks. Learn from trained
and accredited yoga teacher and start slowly to prevent
injury. Before you start yoga classes, talk to the teacher
about your condition.
