Grappin Clinic: Sciatica Pain Relief with Yoga
Grappin Clinic • March 13, 2019
Yoga Stretches that May Provide Relief of Sciatic Pain
Hi, today I'm gonna give you some tips about sciatic pain. Sciatic pain is usually because of the nerve that goes from here, crossing the ilium bone through muscles.
The main muscle that's involved with the sciatic pain is the piriformis. The nerve can be splitting and going through some fibers, around the muscles, in between two muscles, but in any case the contraction of the muscles on the nerve creates the pain.
Please see your physician to determine how to help you, but some stretches may help whether it's yoga stretches or other stretches which I'd like to show you.
They may help reduce some of the pain and may even alleviate it. So lie down on the ground.
One way is to bring the leg straight up but a more comfortable way to do it especially if you're in pain is to drag your foot on the floor with the knee really relaxed, with the hip following the knee until you get to the top in the maximum of your range.
Put your foot on the floor and bring your knee up and then bring the knee up towards your chest.
Gently hold your knee align your foot with your knee and your shoulder and slowly cross the leg over your chest as far as you can.
Don't push, the minute you feel the stretch stay there and breathe for five deep breath, slowly if you can while your shoulders are on the floor.
You may lower the leg down towards the floor depending on your flexibility. Stay breathing and relaxing into the stretch and when you're done with a guide of your hands bring the knee back up towards your shoulder, crossing the body again aligning the foot. Don't leave it in the middle, align the foot with the knee and the shoulder. Then drag the knee back out and the foot would lead the leg back into lengthened position.
Compare between the two sides and do the other side as well.
Another stretch is to have one leg bend the other one on top of the knee. Have your hands underneath and you want to gently hug both legs and you will feel the stretch right along the run of the sciatic nerve.
If this is too much you can try and with this position to bring the knee across just like we did in the beginning. This is a little easier and again wait and breathe in and try to stay away from resisting the movement.
Observe yourself slowly by bringing the hip back to the center. The legs will come back to the center. Very gently release this leg from the knee, stretch the legs, take time to observe.
If this is too much please see a physician to make sure that you're not hurting yourself.
Call Grappin Clinic today if you need help with your sciatic pain or need to see a physician to determine the true cause of your hip, leg or back pain. 941-426-9551
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