Overview
As defined by the Mayo Clinic, any pain that radiates down the sciatic nerve, which runs from the spinal cord down into each leg, is sciatica. Sciatica may develop due to spinal disc issues or unknown reasons. Many people with sciatica practice yoga because it includes numerous poses, or asanas, that stretch and strengthen the body and helps with sciatica pain.
Significance
Yoga can both help prevent sciatica and relieve sciatica pain. Many yoga poses involve stretching muscles, which gently soothes sciatic pain. Yoga also has many core oriented strengthening poses. The Mayo Clinic stresses that regularly exercised and strengthened abdominal and back muscles may help prevent sciatica. Along with strengthened muscles in the sciatic region, yoga instructor Sarah Powers, emphasizes the importance of moving in and out of poses to bring circulation into the area.
Considerations
Sources such as the Mayo Clinic and Spine-Health stress the importance of getting back into some form of exercise as soon as possible after a sciatic episode. Healing after a flare up is usually quicker with strengthening and stretching exercises than without. Occasionally, sciatica generates from a tumor or severe infection so people who suffer from symptoms should consult with a spinal specialist before starting a regular yoga program.
Recommended Poses
Powers cites Locust (Salabasana) as one of the best poses for sciatica because it creates stronger back muscles while it brings better circulation into the hips. Yoga students with sciatica should consider practicing any poses in the Warrior sequence including Side Angle Pose and Reverse Warrior. Downward Facing Dog is also helpful and students can practice it with their knees bent, which creates more forward pelvic rotation and makes it more beneficial in assisting with sciatica.
Contraindicated Poses
Forward Bends, especially the seated variety, tend to aggravate sciatica issues because of the way they put pressure on the lower back. Yoga students with sciatica may still practice Forward Bend variations as long as they skip the side with the pain. Students should wait a few months after healing is complete before attempting seated Forward Bends or skip them altogether indefinitely. Standing Forward Bend may be acceptable if the yogi keeps her knees slightly bent in the pose. Consult with a physician, physical therapist or your yoga instructor when questions arise about your yoga practice.
Prevention
Yoga continually stresses the importance of strong postures and core muscles. Poses like Mountain build awareness of the body from a simple standing posture. Staff Pose requires a tall posture with deep support from the core muscles. With a regular yoga practice, the situations that can lead to sciatica, like poor lifting habits and slouching while sitting, are less likely to occur because yoga reminds students to hold their bodies with more awareness and strength.
About this Author
Clarissa is a freelance writer and 200-hour, registered yoga teacher. With a B.A. in English and a creative writing concentration from James Madison University, she has happily written and continues to write hundreds of articles about healthy lifestyles and yoga, including works for eHow and LIVESTRONG, and as the Richmond Yoga Examiner.
