Sciatica nerves can be intolerably painful at times, and it is so debilitating that you won’t even have the energy left for getting up from the couch. There are various causes which contribute to the sciatica pain including ruptured disk, injury, and narrowing of the spinal canal. The best way to get sciatica pain relief is by stretching the body and rotating the hip region externally. Here are some other moves, which you can practice to get rid of sciatica pain.
Reclining Pigeon pose
This common Yoga pose works to open the hip region, and there are numerous versions of this stretch. The first position is called the reclining pigeon pose, which is very easy to perform and is immensely effective. Lie flat on your back and bring the right leg to the right ankle and clasp your hands together from behind to lock with your fingers. Now place the right ankle after lifting the left leg on top of the knee. You will have to hold the pose for some time as it would stretch the tiny muscles, which become inflamed and eventually press against the sciatic nerve, causing excruciating pain.
Sitting Pigeon pose
This pose is yet another easy-to-perform exercise where you will have to sit with the legs stretched out before you. Bend the right leg after putting the right ankle over the left knee. Lean forward so that the upper part of the body reaches toward the thigh. Hold the position for about 30 seconds as it would stretch your glutes along with the lower back.
Forward Pigeon pose
Kneel on the floors with your arms and legs and then pick up the right leg for stretching forward. The lower part of the leg should be on the ground in a horizontal position with the body. Make sure that your right knee points in the right direction and the right foot is placed in front of the right knee. Now gradually shift the weight from the arms to the legs so that your body rests upon your legs. Sit up with your backbone straight and the hands placed on either side of the legs. Take a deep breath and exhale while leaning the body over the front leg. Try to support your body with the arms as much as possible. Repeat the same on the other side as well.
There are many other stretching poses, which can help in calming the sciatic nerve when practiced regularly and providing sciatica pain relief. These include knee to opposite shoulder, sitting spinal stretch, and standing hamstring stretch. However,before you try anything, it would be best to consult with an expert to determine whether you have any individual complications, which can make the pose unsuitable for you.