631 Views

8 Easy Yoga Poses To Relieve Sciatica Pain In Less Than 15Minutes

8-Easy-Yoga-Poses-To-Relieve-Sciatica-Pain-In-16-Minutes-Or-Less

Sciatica might not be a chronic pain, but anyone could have trouble with it. Sometimes it’s as simple as tingling in the legs or weakness in the knees.

Sciatica represents the longest nerve in the human body. Start at the base of the spine and goes right down trough the thigh and calf muscles of the foot.

The average person has about a 40% possibility of experiencing some sciatica pain throughout their lives.

What Causes Sciatica Pain?

About 70 percent of sciatica cases are caused by piriformis. This muscle is one of a few small deep hip rotators that you use to turn your thigh out. Also, sciatica pain can be cause by herniation in your lumbar spine – a part of your spine that curves inward, near you lower-middle back. But in such cases you should consult a doctor about this immediately.

The symptoms of sciatica trouble are: 

  • Pain anywhere along the sciatic nerve in the lower back, buttock, back of the thigh, and/or calf.
  • Fatigue, numbness, or loss of feeling in your legs and/or feet.
  • An electric, tingling, burning, pinching, or pins-and-needles feeling.
  • Weakness and trouble that can cause our knees to buckle when we try to stand up from sitting.
  • Foot drop which is a condition when you are not able to flex your ankles enough to walk on your heels.
  • Reduced reflexes in the Achilles tendon.

Here are 8 excellent back stretches you can perform to prevent or stop sciatica pain.

  1. The Standing Back Twist

First put one foot on a chair placing the outside of the opposite hand on the raised knee and placing the other hand on the hip. Turning your upper body while keeping your hips facing forward hold the position for thirty seconds, then switch. Do not push past where feeling comfortable.

  1. The Knee Raise

Lie on the back and draw one knee to the chest while keeping the other leg straight. Push down with your knee and pull up with your hands. Keep your shoulders on the floor.

  1. The Two Knee Twist

Lie on the back. Splay your arms to form a capital “T”. Then, keeping your shoulders on the floor, turn your knees out to one side. Hold the position for a minute, then alternate sides.

  1. The Single Knee Twist

Lie on your back. Keeping one leg straight, bend one knee to a 90° angle, while placing the opposite hand on that knee. Turn to face the arm while still on the floor and keeping both the shoulders against the floor.

  1. The Twisted Lunge

This is a trickier pose, but quite beneficial because it really opens your hips. Step one leg forward, bend at the knee. Then, stretch your other leg behind you. It’s important to keep your feet a leg’s length apart. Turn your back placing your opposite elbow on the outside of your bent knee. Bring your palms together. Hold for 30 seconds.

  1. The Seated Twist

Sit and place your legs in front of you. Bend on leg at the knee and place it on the outside of the other knee. You can keep the leg straight or curl it up. Put one hand flat on the floor behind you. Place your opposite elbow on the outside of your bent knee. Turn to face behind you, keeping your legs pointing forward.

  1. The Cat Pose

Get on your hands and knees. Bend your back down and lift your chest by pulling your shoulders back. Breathe and hold for 10 seconds. Return to a flat back, then tuck your chin into your chest and raise your back. Hold for another 10 seconds and release. Do this exercise for a 1-2 minutes.

  1. Child’s Pose

This is the the easiest pose on this list. You just need to get down on your hands and knees, and  rock your seat back onto your heels. Leave your hands on the floor in front of you and hold for as long as you like. Try to not fall asleep like this, your legs won’t forgive you.

ALSO READ  Nollywood Actress, Mercy Johnson Babysit Boy Left By Mother At GLO Show (Photo)

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

Mikel Obi Speaks Ahead Of Super Eagles’ Clash With England
Sports
19 views
Sports
19 views

Mikel Obi Speaks Ahead Of Super Eagles’ Clash With England

MT - April 25, 2018

John Mikel Obi says the Super Eagles will put their best foot forward during the international friendly match against the Three Lions of England. The game is…

Like Cee-C, Nina Also Gets iPhone X, Hair and Cash Gifts from Tonto Dikeh and Bobrisky
Entertainment
38 views
Entertainment
38 views

Like Cee-C, Nina Also Gets iPhone X, Hair and Cash Gifts from Tonto Dikeh and Bobrisky

MT - April 25, 2018

Nollywood actress Tonto Dikeh has heightened her social media beef with singer and Instagram influencer, Tunde Ednut. This is coming after Tunde Ednut mocked a video shared…

Revealed: How Korede Bello Paid For His Distinction Results From Nigerian Institute Of Journalism
Entertainment
33 views
Entertainment
33 views

Revealed: How Korede Bello Paid For His Distinction Results From Nigerian Institute Of Journalism

MT - April 25, 2018

Mavin artiste, Korede Bello who graduated from the Nigerian Institute of Journalism with a distinction in Mass Communication (HND),just four days ago has explained in details how…

A Look At The Lagos Slum Where Land Is Allocated At N2k And Residents Live In Dirt
Shocking
32 views
Shocking
32 views

A Look At The Lagos Slum Where Land Is Allocated At N2k And Residents Live In Dirt

MT - April 25, 2018

Life at Mosquito village, a slum in Lagos state, is disgusting, brutal, weird, ephemeral, yet entertaining. The residents live in the cozy embrace of the filth surrounding…

SEE What Eating Dark Chocolate Does To Your Memory And Immunity – New Study
Best of Nigeria
29 views
Best of Nigeria
29 views

SEE What Eating Dark Chocolate Does To Your Memory And Immunity – New Study

MT - April 25, 2018

A new research showed that consuming dark chocolate with a high concentration of cacao has positive effects on stress levels, inflammation, mood, memory and immunity. Presented on…

PHOTOS: This Is How Nigerian Singer, D’banj Is Living Like A King In Dubai
Best of Nigeria
35 views
Best of Nigeria
35 views

PHOTOS: This Is How Nigerian Singer, D’banj Is Living Like A King In Dubai

MT - April 25, 2018

Without a shadow of doubt, D’banj is one artist who qualifies to be described as famous and rich. He also has so much style, so when he…

G-Worldwide Entertainment Unveils 2 New Artists, Easy Jay and Ajura
Entertainment
31 views
Entertainment
31 views

G-Worldwide Entertainment Unveils 2 New Artists, Easy Jay and Ajura

PH - April 25, 2018

G-Worldwide has just announced the latest additions to their rosters; Easy Jay and Ajura. The records Head of Artist Management, Louiza Williams said: We are thrilled to…

Why I Escaped From Police – Senator Melaye
Politics
33 views
Politics
33 views

Why I Escaped From Police – Senator Melaye

PH - April 25, 2018

Senator Dino Melaye has said that he jumped down from a moving police vehicle, which resulted in his hospitalization on Tuesday to prevent being taken to Lokoja,…

WATCH: DJ Neptune talks on his Challenges and Success Story on EbonyLife TV’s “EL Now”
Entertainment
37 views
Entertainment
37 views

WATCH: DJ Neptune talks on his Challenges and Success Story on EbonyLife TV’s “EL Now”

PH - April 25, 2018

In the new episode of EbonyLife TV‘s EL NOW, the talented DJ Neptune discusses the trials and challenges that he has encountered on his journey to becoming…

Singer Korede Bello Bags Degree from Nigerian Institute of Journalism
Entertainment
40 views
Entertainment
40 views

Singer Korede Bello Bags Degree from Nigerian Institute of Journalism

PH - April 25, 2018

Mavins record act, Korede Bello is proof that if you set you mind to achieve a certain goal, nothing can hold you back. In a post on…

Drums Festival Generated Lots Of Income For The Government – Governor Amosun
Art, History and Culture
60 views
Art, History and Culture
60 views

Drums Festival Generated Lots Of Income For The Government – Governor Amosun

PH - April 25, 2018

The Governor of Ogun State, Ibikunle Amosun has stated that the just concluded Africa Drums Festival hosted by the state, generated a lot of income for both…

I Sat For UTME Six Times – 26-year-old First Class Graduate
Geeky & Smart
65 views
Geeky & Smart
65 views

I Sat For UTME Six Times – 26-year-old First Class Graduate

PH - April 25, 2018

A 26 year old first class graduate of the Department of Applied Chemistry, Usman Danfodiyo University, Sokoto, Simon Godwin Idoko, has opened up on how he was…

The Activities Lined Up For ‘AMFEST EXPO LAGOS 2018’ Unveiled!
Best of Nigeria
75 views
Best of Nigeria
75 views

The Activities Lined Up For ‘AMFEST EXPO LAGOS 2018’ Unveiled!

MT - April 24, 2018

AMFEST EXPO is laden with the responsibility of expanding Africa’s creativity economy into the global market. African practitioners in the area of music, fashion, film, food and…

Revealed: Here Are 6 Online Scams Everyone Need To Be Aware Of And How To Avoid Them
Best of Nigeria
83 views
Best of Nigeria
83 views

Revealed: Here Are 6 Online Scams Everyone Need To Be Aware Of And How To Avoid Them

MT - April 24, 2018

Here are 6 important scams you must watch out for when you are online so as not to fall victim to online fraudsters, according to this article…

2019 Election: Why I’m Not Desperate To Be Nigeria’s President – Atiku Speaks On BBC
Best of Nigeria
94 views
Best of Nigeria
94 views

2019 Election: Why I’m Not Desperate To Be Nigeria’s President – Atiku Speaks On BBC

MT - April 24, 2018

While speaking in an exclusive interview during BBC Hausa morning programme on Tuesday, former vice president, Atiku Abubakar, said he is not desperate to become Nigeria’s president,…

Anti-Malaria: What ‘Ogbono’ Soup Can Improve In Your Body and Health – Research Shows
Best of Nigeria
96 views
Best of Nigeria
96 views

Anti-Malaria: What ‘Ogbono’ Soup Can Improve In Your Body and Health – Research Shows

MT - April 24, 2018

A Pharmacist, Dr Chukwuma Agubata, has said that taking Irvingia Fat from nuts of Irvingia Gabonensis Var Excelsa, known as ‘Ogbono’ soup has helped to improve the…

LISTED: These 3 Habits Can Make You Poor Even If You Have A Reasonable Income
Best of Nigeria
95 views
Best of Nigeria
95 views

LISTED: These 3 Habits Can Make You Poor Even If You Have A Reasonable Income

MT - April 24, 2018

When it comes to money, everyone has a habit that either helps you save or lavish your money. But for those who have a reasonable income and…

How Rapper, Falz’s Security Aides Rough-handled Me – Actress Kate Henshaw Claims
Entertainment
103 views
Entertainment
103 views

How Rapper, Falz’s Security Aides Rough-handled Me – Actress Kate Henshaw Claims

MT - April 24, 2018

Popular Nollywood actress, Kate Henshaw, has taken to her Twitter page on Tuesday to jokingly claim that one of the security aides of rapper, Falz the Bahd…

Loading...