Relieve Sciatic Pain – 10-Min At-Home Flow

By
Admin
-
40
8


PDF pose chart here:

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:
* More sciatica healing solutions:
* Lucas’ podcast:
* Main site:

Like this video? Please subscribe for more

Got a question? Please post down below.

#Sciatica #BackPain #SciaticPainExercises #SciaticaRelief

RELATED ARTICLESMORE FROM AUTHOR

40 COMMENTS

  3. Hi! I try walking, but it just makes pain worse. I can walk for about 5-10 minutes before I start feeling pain and discomfort. I do excercises twice a day and during excercises is the only time I am without pain. Can you suggest a position in which to rest so you don't sit a lot? I would like to read, but can't find comfortable position. And 6-8 weeks?! 😮 Oh boy. It is so tiring.

  4. Very interesting – I had sciatica for 7 months. Did exercise and physio till I was half dead. The truth is this – the herniated disc is resting on your spine nerves- it’s a LUMP the only thing that can get rid of it is surgery- or wait at least a year for the body to re absorb the hernia. In the end I had surgery – it’s fixed now.

  18. My mother is suffering from sciatica pain from 15 months. Medication is daily but, there is no pain relief. The pain relief she got at the time of using steroid tablet only. Please what is the process to get pain relief with out using medication

  19. I started with low back pain on July 28 when I pulled a muscle. One week on my back. When I could get up, I went to the doctor and back to work using a cane. Desk job. I was getting better. Had 2 PT appointments. Press ups and back stretches. Then August 17, 3 weeks later, I woke up with huge left butt pain screaming down my leg to my ankle. I've watched hours of YT stretches by now. Finally, ones I can do without shouting out loud. Back to PT tomorrow.

  23. Hello, coach, I am Fahd, I am 36 years old, and I suffer from numbness in the extremities, such as the fingers on the right foot, and numbness in the left hand. What is the most effective exercise for removing pain, numbness, and numbness? Many thanks, Captain.

  31. Hi in starting i have pain in my foot and slowly it came from foot to right thigh and buttock.Also when i try to bend forward then pain started in my lower back. I have to bend my right leg to bend forward properly. Is this sciatica??

  32. 4:18 i have sciatica and i cant have proper erection and going to toilet is quite difficult its as due the muscles of my buttocks are weak. Also the sciatica is on my left leg and i can't work with the left leg well because it looks as due under my foot is swollen. What can i do

LEAVE A REPLY

Please enter your comment!
Please enter your name here