New Delhi: Sciatic nerves are the longest in the body, they extend from the lower lumbar spine, passing your buttocks, down the back of your legs, and extending to the soles of your feet. Pain may originate in any of these parts – lower back, buttocks, calf, legs, or foot. Sciatica frequently flares up while bending over, running, sitting (especially driving), and during many other everyday movements, both active and passive.
Setu Bandhasana (Bridge Pose)
Benefits:
Opens and stretches the hip flexors
Strengthens the core and back muscles
Relieves lower back pain
Viparita Karani (Legs-up-the-wall Pose)
Benefits:
Relieves tired legs and feet
Relaxes the hips and back
Reduces knee and ankle pain, as you take your bodyweight off your knee
Aim: As your body gets a deep rest, try to relax your mind likewise.
Eka Pada Raja Kapotasana (One-legged Pigeon Pose)
Benefits:
Stretches the lower part of your body well, relieving aching muscles
Makes the hip region more flexible
Promotes good posture
Aim: Focus on balancing your body and once that is achieved, feeling calm.
Adho Mukha Svanasana (Downward-facing Dog Pose)
Benefits:
Helps stretch and tone the back muscles
Strengthens the legs and feet
Lengthens the spine
Aim: Move the heels towards the floor, touching it if possible. The idea is to shift the weight off the back on to the heels.
Pawanmuktasana (Wind-relieving Pose)
Benefits:
Helps flex your back and hip muscles
Loosens the tightness in the lower back
Relieves knee pain
Aim: Maintain the pose for as long as you are comfortable; the bend will relieve weariness.
