SCIATICA – YOGA ASANAS

Asanas helps to align, strengthen and straighten the lower back which is source of sciatica nerve. Yoga helps to lengthen the spine and relieve pain caused by pressing of spinal cord on sciatic nerve. It helps to restore natural and healthy lumber curve , as this reduce pressure on inter-vertebral disc.

WHAT IS SCIATICA PAIN ?

The pain that is caused by inflammation , pinching, irritation or compression of Sciatic nerve in lower back.

Sciatic nerve is the widest and longest nerve of human nervous system that run from lower back from buttocks to down the legs, ending just below the knee.

Intensity of pain may vary from person to person, some patients describe it as sharp shooting or jolt like pain.

WHAT ARE THE CAUSES OF SCATICA PAIN ?

The common cause is irritation of sciatic nerve , but other common causes are :

• Lumbar spinal stenosis.
• Degenerative disc Disease
• Osteoarthritis
• Being Overweight
• Spondylolisthesis
• Tumors within spine
• Lack of regular exercise
• Sleeping on too hard or too soft mattress
• Smoking
• Sitting for too long in same posture.

WHAT ARE THE SYMPTOMS OF SCIATIC PAIN ?

Some of the common symptoms of sciatica are :

• Moderate to severe pain in lower back that pass down to legs
• Weakness or numbness in lower back, hips ,feet or legs.
• With movement pain become worst
• Pins and needles feeling in toes ,feet or legs.
• Shooting pain which makes it hard to stand up
• Burning or twisting of foot
• Constant pain on one side of rear

DIAGONSIS :

• Spinal X-ray
• MRI scan
• CT-scan
• Electromyography
• Myelogram

AYURVEDIC APPROACH :

In ayurveda sciatica pain is correlated with Gridhrasi. Gridhrasi is one among the 80 types of  vata imbalance disorders. In it the person walk in similar fashion as vulture ( gridhra) hence named Gridhrasi.

Because of nidan sevan the vata dosh is aggravated in the body. The aggravated vata doaha enters the hip region filling up the channels of circulation. It produce stiffness and pain in that region that further moves down to legs that result in Gridhrasi.

YOGA ASANAS :

1. ARDHA MATSYENDR ASANA ( HALF LORD OF FISH POSE ) :It helps to lengthen and stretch the spine relieving tension and pain in back. Also stimulate pelvic region providing fresh blood supply there.

STEPS :

• Sit on ground with legs stretched out.
• Slowly bring right foot to outside of left hip with knee pointing forward
• Move left foot outside to right thigh and bring left hand to ground behind you.
• Wrap right arm around leg thigh
• Slowly turn upper body to right as far as comfortable
• Hold the pose for few minutes , then gently return to initial position
• Repeat the procedure to other side.

PRECAUTIONS :

• Pregnancy
• Abdominal pain
• Peptic ulcers
• Cardiovascular issues

2. SETU BANDHA SARVANGASANA( BRIDGE POSE ) : It helps to gently stimulate the blood circulation of the body. It relieve tension and pain in spine by stretching .

STEPS :

• Lie down on your back with knees bent hip-width apart and heels towards hips
• Lay arms on side of the body with palms facing downward
• Gradually lift the spine from the ground while raising hips as high as possible.
• Roll shoulder while raising the chest so chin touch the chest
• Support whole weight with shoulder, arms and feet and support back with palms
• Hold the posture for 40-60 seconds while taking deep breaths .
• Slowly return to initial posiion.

PRECAUTIONS :

• Back injury
• Shoulder injury
• Osteoporosis
• Sacro-iliac dysfunction
• Pregnancy
• Piles and fissures

3. PAWANMUKTASANA ( KNEE TO CHEST POSE ) : It helps to flex back and hip muscles . It also helps to loosen tightness in lower back . Useful to relieve knee pain

STEPS :

• Lie down on your back with legs stretched forward and knees touching the ground.
• Taking deep breath bring both knees gently toward the chest. The spine should be straight.
• Reach both hands around the back of thighs to provide support .
• Deepen the stretch by lifting the head and tucking your chin into the chest.
• Hold the pose for a minute and then slowly return to the initial position.

PRECAUTIONS :

• Recent surgery
• pregnancy
• Neck pain
• High blood pressure
• Heart problems
• Testicular disorder
• Piles
• Menstrual cycle
• Hyperacidity

4.BHUJANG ASANA ( COBRA POSE ) :It helps to tone back muscles and helps to correct the posture.  It improve the blood circulation and flexibility of the spine.

STEPS :

• Lie down on your stomach with hands on your sides.
• Keep feet hip-width apart and forehead resting on the ground.
• Extend your toe backward and press them down
• While taking deep breath press your hands down on ground and slowly start lifting your head and chest keeping your naval on the ground.
• Keeping your arms straight stretch the neck and focus on raising chest only.
• Maintain the posture for some time than slowly while exhaling bring down  your head and chest back to floor at rest.

PRECAUTIONS :

• Back injuries
• Headache
• Recent abdominal surgery
• Pregnancy
• Peptic ulcers
• Hyperthyroidism

5. VIPARITA KARANI ASANA ( LEGS UP THE WALL POSE ): It helps to relieve tiredness of leg and feet . Also relaxes hip and back muscles.

STEPS :

• Sit on the ground with one side of body touching the wall with legs extended forward
• Lie down while slowly bringing your legs against the wall with soles facing upwards.
• Your butt should be slightly away from wall and your legs making 90 degree angle with body.
• Use ankles to walk up the wall so hips are off the ground
• Stay in the position for couple of minutes than gradually return to initial position.

PRECAUTIONS :

• Heart conditions
• High blood pressure
• Cervical problem
• Pregnancy
• Menstrual cycle
• Glaucoma