Yoga Flow for Sciatica - 12-Min Healing Practice
Вставка
- Опубліковано 7 чер 2024
- PDF pose chart here: www.yogabody.com/yoga-flow-fo...
Are you struggling with sciatic nerve pain? Movement is crucial for healing sciatica, but too much too soon - or the wrong type of exercise - can make your symptoms worse. The gentle, 12-minute flow in this video is designed to relieve muscle tension, improve circulation, and slowly ease you back into your active lifestyle, hopefully without aggravating your condition.
Sciatica usually resolves within six to eight weeks, and corrective exercises like those you’ll learn here can help accelerate this healing process and prevent future flare-ups. Forward flexion is the most-common trigger for sciatic nerve pain, so with that in mind, you’ll practice these poses in slight spinal extension. This can feel odd at first but try to maintain a slight backbend throughout.
It’s normal to feel some discomfort but aim for a self-assessed pain threshold of no more than four out of ten. Any higher and you should modify or skip the pose. Your symptoms should improve, not worsen with this practice. Let’s get started!
VIDEO CONTENTS
00:00 Sciatica
00:41 Anatomy of the sciatic nerve
02:07 Causes and pain triggers
02:48 Target pain threshold
03:53 Sciatica flow practice
03:57 Sun Salute A
06:22 Sun Salute B
08:09 Rag Doll
09:08 Triangle
10:47 Side Plank
12:08 Seated Nerve Floss
14:22 Seated Pigeon
ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and run down the backs of your legs. It's both a sensory and motor nerve and innervates many of the most important muscles in your legs. When it’s impinged or pinched in your lower back, you’ll often feel radiating pain down into your bum and legs, sometimes as far down as your feet.
DISCLAIMER - this is for educational purposes only. Please do not use this video to diagnose or treat a severe injury. If you’re suffering from serious sciatic pain, you're having trouble controlling your bladder or bowels, see a medical professional.
POSES WE'LL LEARN
* Sun Salute A
* Sun Salute B
* Rag Doll
* Triangle
* Side Plank
* Seated Nerve Floss
* Seated Pigeon
BEST PRACTICES
These poses assume you’re already in pain, so the approach is gentle. While healing, your pain should either stay the same or reduce, never worsen. Do not practice any movements if your discomfort level increases beyond four out of ten in intensity.
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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#Sciatica #SciaticPain #Yoga #BackPain
THANK YOU! For posting this. I’ve been quietly terrified this last 8 months that my sciatica would never heal, get better or go away but this video has offered guidance and reassurance, thank you! 🙏
You're very welcome! We're glad the video provided guidance and reassurance for you.
- YOGABODY Team
Please@@YOGABODY.Official
You are such a thorough teacher. Thank you for your time and patience.
Thanks Chris!
This is incredible, thank you so much for the PDF, such a brilliant idea ❤
You're most welcome!
Love this guy!
Thanks for the support!
- YOGABODY Team
Amazing video with amazing yoga coach
Glad you enjoyed it!
- YOGABODY Team
Thank you so much ❤❤❤❤
You're very welcome!
- YOGABODY Team
Thkanyou dear, video made just for me!
You're very welcome!
- YOGABODY Team
genial et generous merci
De rien !
- L'équipe YOGABODY
Thanks!
You're welcome!
- YOGABODY Team
Thanks you very effective
Nice! You're most welcome!
- YOGABODY Team
So thankful to you. I started this from today. I hope i am healed. Jai shri krishna 🙏
Hope your feeling improves!
- YOGABODY Team
I practiced yoga most of my life ( 45 years at least I’m now in my 60s ) until about five years ago I started experiencing low back but mostly leg pain . Misdiagnosed ( I live in British Columbia Canada) finally got some imaging and was told I have two disc bulges etc.
What I have found is Most exercises do not bother me while doing them , But a day or two later WOW it’s like starting all over from scratch again .So beware of any twisting or bending forward!
Doing yoga for that long time is truly inspiring. Good thing you were able to get an imaging done and hopefully you already have stretches and poses that are modified for your current condition. Some bodies do age differently even if we've been practicing a lot for years. Appreciate you telling your story. Be safe in practice!
- YOGABODY Team
Thanks u very much u help me a lot God bless you
Glad it helped, Martha!
-YOGABODY Team
thanks. i hurt my back the other day, moving a water heater. explained it just like i felt it. great visuals.
You're very welcome! Wishing you a speedy recovery.
- YOGABODY Team
@@YOGABODY.Official oh, thank you so much. blessings
Grazie.
Thanks for your support!
❤❤❤thank you
Glad you liked the video, Jenny!
-YOGABODY Team
Thanks Sir
Glad you liked the video, Sandra!
-YOGABODY Team
Merci 😉
Glad it helped, Brian!
- YOGABODY Team
Could you give advice for what to do during a 20 hours flight? Much appreciated!
Tnx so much you helped me goood
Glad it helped!
- YOGABODY Team
Thank you so much for posting this. Just curious...are the stools you are using about ~16" high?? Thank you so very much for your time!
You're most welcome! It's 45 cm high / 32 cm square on top.
- YOGABODY Team
Agree
Can anyone explain how/why the nerve flossing works?
I can place my left ankle on my right knee in a seated position (like you’re doing at 15:40 in the video) with relative comfort but I really have right sided pain and I am very tight when I try to place my right ankle on my left knee. Ugh. I have pain in my right upper glute (glute medias?, piriformis???). Any suggestions?
Hi Jeff. It seems like there's some hip imbalance causing discomfort. Try specific stretches for the right hip, like piriformis stretches, and strengthen the glutes. Consult a healthcare professional if pain persists.
- YOGABODY Team
My sciatic pain is worsened by bending backward and relieved by bending forward. I also think it's partly due to piriformis spasm and inflammation because it's relieved when I do piriformis stretches. What exercises should I do? Most of these will make things worse.
It's essential to prioritize exercises that don't worsen your sciatic pain. Focus on gentle forward bends, piriformis stretches, and consider consulting a doctor before doing any program.
- YOGABODY Team
Thanks. I will. I'm doing stretches from your hip opening programme too, which I did 3 years ago. @@YOGABODY.Official
Do you have any videos for sit bone pain?
We currently don't have one but we'll take it as a suggestion. Lisa!
- YOGABODY Team
@@YOGABODY.Official, thank you!!
I typically walk 5 days a week. However this stupid sciatica has stopped me- the mornings are the absolute worst - Once I get moving and do stretches I am about 97%. I almost need to strike while the iron is hot as far as walking goes. If I am feeling nothing at 2pm- I take a break and walk. if it's 6pm- then I do that. Do you suggest seeing a chiropractor ? What about supplements? Topical creams? I used to do yoga a few times a week. - But I play pickleball about 4-5 days a week- prob about 3 months ago I started to feel lower back tiredness- no real pain just needed to stretch and sometimes use icy hot patches at night. Then it moved on to this left side pain and numbness/tingling down left leg. Standing for too long or sitting is bad for me, Laying on my RIGHT side helps but as you said movement is medicine. I sincerely hope this goes away - it's been about 4-5 weeks
Seeing a doctor or physical therapist is best to determine the cause and get a treatment plan. In the meantime, listen to your body and prioritize activities you can tolerate.
- YOGABODY Team
Hello sir i have the disc problem how i can fix it plz tell me
Consider the Cat-Cow stretch from yoga, gently arching and rounding your back to improve spinal flexibility and alleviate disc pressure.
-YOGABODY Team
My husband and I both experience sciatica pain, but my husbands has gotten unbearable due to bulging disks. It’s rare for his pain to be at a 4, and walking causes flair ups. It’s very frustrating. I hope to try these with him when we can! Question: I keep hearing that hamstring stretches are bad for sciatica pain, is that true? Thank you!!
Hamstring stretches can be beneficial if done correctly and without pain. Consider consulting a PT for personalized advice.
- YOGABODY Team
@@YOGABODY.Official thank you!
You're most welcome @gothicrabbit1984!
- YOGABODY Team
I cant pik up my right leg
Please have yourself checked by a healthcare professional especially if there's pain or discomfort.
-YOGABODY Team