Beginning at the spinal column, the sciatic nerve travels all the way down to the legs. No other nerve is as long in the human body. The sciatic nerve can become pinched, and the most often causes of this condition are when a disc becomes herniated or when the piriformis muscle becomes tight. A natural treatment for this condition, which is called sciatica, comes from several exercises in Yoga, but people must consult a physician before they embark on a yoga routine.
The Cobra Pose
Performing the cobra pose will help to release tension in the back by forcing it to stretch. To do this move, lie face down on your mat with your hands underneath your shoulders and your elbows pulled in at your sides. The feet, the thighs and the pubis will need to be pressed into the floor. Take a deep breath and raise your body by straightening your arms. Raise your sternum while you are pushing your shoulder blades together as you arch your back. After you feel that your lower back is being stretched, maintain this position for 30 seconds.
The Bridge Pose
This pose will also work to release the tension that resides in the lower back while it strengthens this area and the hips. To begin, lie down face up with your knees up and your feet underneath your knees. Your feet should be side by side. Your arms will be placed by your sides with your palms facing the ceiling. Use your arms to propel your hips and lower back toward the ceiling stopping the movement once the hips and the floor are parallel to each other. Then, bring your collarbones up in the direction of your chin while looking up at the ceiling. Maintain for a duration of 30 seconds.
The Locust Pose
Performing this move will help to strengthen the lower back as well as increase the hips’ circulation. Lie face down on top of a towel that has been folded underneath your pelvis and rib cage. Your head will be resting comfortably on the ground while your arms are by your sides with the palms upward. Squeeze your gluteus maximus as you raise your arms and bring them parallel to the floor. As you stretch your fingers in the opposite direction of your body, stretch your shoulder blades so that they come together. Keep your gaze in front of you as you maintain your spinal column and neck in this position for a period of 30 seconds.
The Head-to-Knee Forward Bend Pose
When the sciatic nerve becomes pinched, it’s the lower back and the hamstrings that are most often disturbed by the condition. The head-to-knee forward bend will work to strengthen these areas. Fold a blanket and sit on it with your legs outstretched. Place your left heel against your right thigh. Your left hand will also be placed next to your inner right thigh. Your right hand will be placed near your right hip. With a straight back, turn your body to the right, stopping when your belly button reaches the middle of your right thigh. As you lower your forehead toward your right leg, make sure to push the right leg into the floor as you also push your elbows in the direction of the floor. If you can, stretch your arms out so you can grab your right, big toe. If not, just do your best. You can hold this position for 30 seconds but if it’s more comfortable, you can raise your elbows.
