Sciatic Nerve Pain
People suffering from sciatic nerve pain describe it as so excruciating that it can make simple things impossible to accomplish. There are a number of common causes such as injury, spinal stenosis or a ruptured disk.
- 1. Reclining pigeon pose: Recline on your back while bringing your right leg up to a right angle. Clasp both hands behind the thigh and lock your fingers. Lift your left leg, place your right ankle on top of the left knee, and hold the position.
- 2. Sitting pigeon pose: Sit with your legs stretched out straight. Bend your right leg, put your right ankle on top of the left knee, then lean forward and reach toward your thigh.
- 3. Forward pigeon pose: Kneel on all fours, pick up your right leg and move it forward on the ground. Your lower leg should be horizontal, while your right foot should be in front of your right knee. Stretch the left leg behind you, with the top of the foot on the ground and toes pointing back. Shift your body weight so your legs support your weight. Sit up straight with your hands on either side of your legs and breathe deeply, then lean your upper body forward over your front leg and try supporting your weight with your arms.
- 4. Knee to opposite shoulder: Lie on your back with legs extended and feet flexed upward. Bend your right leg and clasp hands around the knee. Gently pull your right leg toward your left shoulder and hold it.
- 5. Sitting spinal stretch: Sit with your legs extended straight out and feet flexed upward. Bend your right knee and place your foot flat on the outside of your opposite knee. Place left elbow on the outside of your right knee and gently turn your body toward the right.
- 6. Standing hamstring stretch: Place your right foot on an elevated surface like a chair, then flex your foot so the toes and leg are straight. Bend your body forward slightly.