Eighty percent (80%) of adults struggle with the pain of the sciatic nerve at some point in their life. While most do resort to pain medication, research suggests that yoga can be a path to physical health. If you are feeling sluggish or want to relieve back pain, consistent yoga practice will improve your flexibility, muscle endurance, and coordination.
From physical to psychological health, yoga promises a host of benefits. Despite its appeal, most people find it difficult to start their own yoga practice. Some popular yoga ambassadors on social media often pull off acrobatic stunts and intimidating stretches.
As a result, most are led to assume that yoga is only meant for the super flexible or folks with certain body profiles.
That is far from the truth. Yoga practice is for everyone – given proper stretching guidelines – and is a perfect therapeutic solution if you suffer from stiffness and back pain.
A review by the American Osteopathic Association (AOA) showed that yoga practice can be as effective at sciatica pain relief as conventional physical therapy. Regular practice will also increase your range of motion, energy, and cardiovascular endurance.
So, if you hop onto yoga stretches – whether in the comfort of your home, a yoga studio, or while on a yoga retreat – you can rest assured that you will tune into shape and feel your best. In this article, we examine the common yoga stretches that will best relieve stiffness and sciatica pain.
What Is Sciatica Pain?
The sciatic nerve plays a significant role in the coordination of the lower body. Starting from the lower back, this nerve runs deep inside the vertebrae to the legs via the butt and thighs. When the muscles surrounding this nerve are compressed, irritated, or injured, it can cause sciatica.
Sciatica pain is a sharp, tingling pain sensation that typically radiates from your lower back to the legs. The pain can throb on one leg and is often accompanied by a burning sensation or inflammation.
Research has, however, indicated that certain yoga-inspired stretches such as The Bridge Pose and the Downward Dog can improve sciatica symptoms.
A 2018 study points to yoga’s ability to enhance physical and psychological well-being. Its therapeutic potential can soothe, prevent, and heal sciatica. With proper modifications, yoga stretches can:
- Ease joint tension and muscle stiffness.
- Relieve chronic lower back pain.
- Enhance flexibility and your range of motion.
- Reduce over-reliance on pain medications.
What Yoga Stretches Are Ideal for Stiffness and Sciatica Pain Relief?
The Downward-Facing Dog
This is a common pose in restorative yoga that is comparatively easy to pull off. This stretch will target and open up your shoulders and calves to ease stiffness in the hamstrings and feet. Experts recommend the down dogs as a morning stretch that will increase muscle activity and boost alertness to get you ready for the day.
Its execution can relieve sciatica pain, ease tightness, and align your body. The Downward-Facing Dog stretch can be done by anybody looking to correct imbalances and build muscle strength.
The Cobra Pose
This stretch is performed while lying flat by the stomach on your yoga mat, and is relatively straightforward for anyone to pull off (although not ideal during pregnancy).
This pose will soothe the spine, promote circulation, boost flexibility, and ease the tension around the lower vertebrae. Its execution will engage and open up vital body parts such as the abdomen, lower back, chest, and thighs.
The Bridge Pose
The bridge pose is a prelude to the wheel stretch and will engage your lower back, feet, abdomen, and chest. The pose will stretch your spine, work your core, and strengthen your glutes.
The result is pain and tension relief in the lower back and legs. Its execution is best for body alignment, and given that the heart is over your head, you will enjoy better circulation to the brain.
The Tree Pose
The tree pose is performed while standing on one leg and resting your weight on it. The stretch will engage your torso, groin, shoulders, thighs, and calves, and since its execution requires you to stand on one leg, the pose will challenge your ability to balance. If done correctly, the tree pose will center and refocus your mind.
Legs-Up-the-Wall pose
Undeniably, this is the ultimate restorative pose that will allow your body to rest and recover from sciatica pain and muscle tension. Its execution is easy too. All you need is to lie flat on your back and raise your legs almost perpendicularly against a wall.
As you swing your legs back and forth, you will open up your calves, adjust your lower back, and ease stiffness in the hip joint. The pose is one of the most popular in restorative yoga because it allows for complete relaxation.
The Warrior Pose
The warrior pose is an incarnation of a fierce Hindu deity and is popular for its ability to boost strength and stamina. However, its execution targets the legs, arms, abdomen, and lower back and can, therefore, ease muscle stiffness and sciatica pain.
The movement of the torso and legs can also be modified to achieve a healthy spine and more flexible hamstrings.
What Yoga Stretches Should Sciatica Patients Avoid?
Not all yoga-inspired stretches are cut out for sciatica pain relief. Some may be ideal for joint and muscle tension relief but can make sciatica symptoms worse. If you are starting out or are part of a group who are vulnerable to stretching (pregnant or have a pre-existing injury), professional assistance is recommended.
Generally, you should experiment and try out poses that feel comfortable, and steer clear of any stretch that prompts pain sensations. Sciatica pain patients are particularly vulnerable to poses that involve many twists and backbends, or those that can elicit pain in the lower back vertebrae, things, and legs. That is why you should avoid stretches like:
- The standing forward bends.
- Spinal twist
- The seated forward bends.
- High lunge
Final Thoughts on Yoga Stretches for Stiffness
If you have stiffness in your joints and muscles, or are struggling with sciatica pain, gentle, precise, and consistent yoga practice is for you. While it is recommended that you start out with a qualified instructor, most of the stretches discussed herein are easy to perform and can be done from the comfort of your home.
If you can, schedule a private session, enroll in a yoga class or embark on a refreshing yoga retreat. But as always, be sure to see a therapist if your sciatica pain symptoms get worse or persist for more than a month.
