The 5 Best Yoga Poses for Sciatica Pain Relief

The 5 Best Yoga Poses for Sciatica Pain Relief

People who are struggling with sciatica pain and are currently looking for sciatica treatment in Hamilton New Jersey may want to explore the benefits of yoga in addition to treatment. Yoga has many benefits for the body as well as the mind and can be another tool in your arsenal for combating sciatica pain. Here are the five best yoga poses for sciatica relief recommended by Performance Pain.

1. Knees-to-Chest Pose

The knees-to-chest pose stretches your lower back muscles to relieve tension. To get started, first lie flat on your back with your legs straight and your knees touching. Inhale one deep breath and as you exhale, gently bring your thighs to your chest. Hug your arms around your knees. Keeping your back flat against the ground, hold the pose for 30 seconds to one minute while taking slow, deep breaths. After one minute, gently exhale and return your body to its original position. Repeat five times.

2. Cobra Pose

The cobra pose is great to strengthen your core while stretching your lower back and help you avoid sciatica treatment in Hamilton New Jersey. To get started, lie flat on your stomach. Next, place your palms on the ground next to you near your ribs. Then while taking a deep breath, push up and lift your chest off the ground. Your back should be arched while keeping your hips firmly pressed against the ground. Hold the pose for 20 seconds while continuing to take, slow deep breaths. Last, lower your torso back to the ground and repeat the process three times.

3. Cat-Cow Pose

The cat-cow pose improves spinal flexibility and the bending movement of your lower back. First, get down on all fours with knees and hands on the floor. Next, inhale slowly while lowering your head and arching your back toward the ceiling. Hold for five seconds, then exhale and release returning to your original position. Next, inhale again this time arching your back pointing your abdomen toward the floor and pointing your tailbone out. Hold again for five seconds, exhale, release, and return to the original position. Repeat 10 times.

4. Bridge Pose

The bridge pose builds strength in your lower back and thighs. Start by laying on your back with your knees bent and feet flat on the floor. Your arms should be straight, by your sides with palms on the floor. Inhale and raise your hips into the air. Hold this position for five seconds and then exhale while lowering your hips back to the ground. Repeat five times.

5. Standing Hamstring Stretches

Standing hamstring stretches are a simple way to relieve sciatica pain that can be done almost anywhere. To get started put your right foot on support like a bench, or chair. Keeping your leg straight, begin to lower yourself until you feel the stretch in your hamstring and quad. Take deep breaths and hold the pose for 10 seconds. Release the stretch by raising yourself up and then repeat the stretch for your left side. Continue for as long as desired.

Need to Find a Chronic Pain Specialist?

Again, if you are looking for sciatica treatment in Hamilton New Jersey, yoga might be an additional measure to take to help you deal with the pain and discomfort of sciatica. However, if you need additional help be sure to consider coming in for a free consultation with us here at Performance Pain.