People very often
complain of some pain in waist or sometimes in lower limbs. Now this is called
as a sciatica pain.
Actually, it starts
from the waist and it goes down towards the limb the legs. It is quite painful
and irritating and very much depressing. we have to be free from the pain in
any case.
This happens because
the sciatic nerve which is the longest nerve of our body gets irritated due to some
spinal issues or injuries. Pain can be acute in some cases. no worries at all.
I will share some
ideas or thoughts with you. The life style changes you are supposed to make the
food you are supposed to eat and the way in which you are supposed to spend
your day these things will help overcome this sciatic pain.
1) PRACTIVE YOGA EXERCISE IN
OUR DAILY LIFE
Yoga
is an ideal and wonderful exercise to body and mind. Daily practicing this yoga
exercise which give a numerous of health benefits such as health and strong
body, peace of mind state increased focus and concentration etc…
Let see
the various type of yoga exercise to overcome sciatica pain in our body. Among
yoga exercise, pigeon pose will work wonders
l HOW TO DO PIGEON POSE
you have to lie down
relax your all body parts, fold your legs towards your buttocks. Here one leg
has to go across the other leg and then the bring leg towards the stomach.
Now this is such a
wonderful pose that it will release the pressure or pain in sciatic nerve, so
the person should do this. In a lying down position and that will work
excellent.
l SEATED PIGEON POSE
Here you are sitting
and doing the same thing, as said above in a calm and relax state. And then
slowly and peacefully folding your legs another leg across and pressing it
towards your stomach. As a time do it for 4-6 min as your wish.
It is a beautiful posture.
And then do the We move to next pigeon pose.
l WALL PIGEON POSE
Same type of stretch
you can do with the support of wall. Lie down absolutely closer to the wall.
Your bottom has to be closer to the wall as much as possible.
And then fold your
legs. If you are not clear just Google it. You will get wonderful stretch with
the support of wall.
In all these three
variations of yoga exercise you will feel very good amount of stretch and
better relief. near your bottoms and towards your thigh.
The pain which is
going downwards from back to thigh will be gone. you will feel very comfortable
and as I said you get a small amount of relief.
Next pose is highly
recommended to overcome from sciatica pain.
l EKA PADA RAJAKAPOT
ASANA
This type yoga pose
is also called as king pigeon pose. Now we move on to process how to do king
pigeon pose.
Sit in vajrasana position
(thunderbolt pose, or Diamond pose), come to table top position. And
then fold leg in front and another leg stretch behind.
stay in this position
again the wonderful stretch and so the nerves which are getting pressed between
two vertebrae gets released. And the person is relieved from the pain.
Another variation of
king pigeon pose, It is the same position bend forward and relax comfortable in
that position.
That also would give
you good amount of stretch to your sciatica nerve. Here we have shown you one
group of pigeon pose variations Now here is another group of pose still more
simpler.
When you are doing it
in Dirga Pranayama (lay down position) Where your legs are closer to your seat
and knees up. now in this position you are doing certain variations.
l SUPTA BHADARASANA
You have to do Supta
bahadarasana is nothing but a yoga pose. Which is called as Supine Bound Angle
pose. Bring both the knees near the side, and bring it back, this movement you
should do for 5 to 10 minutes.
l YASTIKASANA
You have to do Yastikasana
(stick pose) with knees bent where you have to bring both the arms up. And
stretching your body and bringing them down again. Do it in relax and
peaceful mind state. Take your own time.
Do
these 5 times. and that will be very good. You will notice so changes in
your body. And again, relax
your body and keep it calm take a break for 2-3 mins at the same pose (stick
pose).
Bringing
knees closer to your stomach, lifting your legs closer to your stomach and
bringing it back. This variation of pawanmuktasana (wind-relieving
pose) do this for 5 minutes, that will be enough.
Now
other good yoga position for this condition is Viparitkarni (Legs up the Wall
Pose) Where you are lifting your legs up, holding your back with the support
of your arms.
Support
of arm is very essential Staying in this position with the support of your both
hands, and staying there for some minutes.
But
sometimes it is little hard to practise. So, go towards the wall take the
support of the wall and bring your back to the wall, lift your legs up.
You
can put 2 to 3 pillows below (as your comfort) your hip, stay in this
position, you will be able to stay or hold in this position even for 5 minutes
comfortably, and then come back to normal position.
Now
at lastly very important thing is Relaxation. The most relaxing posture is
Shavasan (corpse pose) Here you are lying down on your back.
Every
vertebra has to be comfortable in relaxed state. So here you have to keep
your legs little away from your each other, arms also little away from body and
see to that you let go your body weight to the ground, just relax.
The
rule is very simple and clear whenever there is pain in the joint bring
relaxation to your system, you should be doing that and relaxation
should be part of your routine do it twice or thrice in a day.
After
your work you should lie down and practices shavasana for 10 minutes. And that
would keep you free from pain throughout diet remedies for this pain.
Understand
as your food so is your body condition, so you must make some changes when you
have pain. Consume anti-inflammatory good health foods like berries, pineapple,
broccoli. And leafy vegetables.
They
are wonderful to be taken during this time. Again ginger, turmeric and garlic have
amazing healing properties. All these foods can really have the
potential to help in releasing pain. Sometimes the cause of the pain could be
constipation.
For
constipation have more of the fruits and vegetables so fibres go in your system
and constipation gets released.
Also
know the foods which you can avoid or at least reduce, avoid sugar and sugar
contain carbonated drinks.
Because
sugar is inflammatory in nature. Other food which can increase inflammation are
vegetable oils. like sunflower oil, seismic seed oil Partially hydrogenated oil
also reduce the intake of protein.
Your
diet should not be high in protein, diet should be low in protein, high in carbs.
That would be a balanced diet for you.
So,
understand, bring some changes in your food habits. This would definitely
reduce your pain, definitely reduce your inflammation and make you feel
Comfortable.
Be
aware of your sleeping position Very often people usually complain moment they
wake up in the morning Back is hurting
very
badly very badly, they can’t lift themselves up they can’t walk they have too
much pain in their leg, they can’t put their heels on the ground.
What
is wrong? the sleeping position is not correct is very clear.
THE
MATTRESS ON WHICH YOU ARE SLEEPING: -
you
should check. the mattress should not be very soft or very hard. The
mattress should be proper and firm.
Understand
While sleeping don’t stretch your legs straight, rather lie down on the sides
.and bring your legs closer Like a baby pose and sleep that would be very
relaxing.
Always
see that you have something below your knees so your knees are curved and not
straight.
Understand
when you are sleeping in this position sides and sometimes on your back, your
knees are folded and you are sleeping that would relax your back.
DO NOT SIT OR STAND
FOR TOO LONG: -
Long
sitting always gives you pressure on your back, so there is pressure on
sciatica nerves Similarly long standing also creates problems on your back.
So,
see to it that your life style becomes such a way. After every half an hour of
sitting, you get up and walk. Go towards the window and take few
deep breaths and come back again and so on.
Long
standing avoids ladies have this problem I have seen very often they have
standing kitchens, because of that they are standing and cooking for a long
time.
They
should know that whole work of kitchen, and finishing that work and relaxing
will never happen. Leave work half ways go in your bed lie down in pranayama no
4 position and relax.
Or
walk around here and there or do some movement and then finish the work again. This
attitude is much better. Taking tension and finishing the work and then
relaxing is a very common problem among the ladies.
So,
don’t do this. Try and be aware of your body postures and do your work
accordingly this would be much better.
Understand
today’s lifestyle is such where we are sitting in front of the computer all the
time. Now become aware and see to it that you get up
from your seat and do some back bending, Move little bit.
Move
some leg position and sit again. This habit has to be formed. And the old habit
of long sitting.
And
long standing should change now, otherwise you will be under the pain all the
time. Person suffering from sciatica pain should walk.
Walking
really relaxes your muscles and lower limbs. and walking is the mildest and
best exercise too. So, try and see that you walk at least 6 to 7 kilometres per
day.
Do
some walking in the morning and some in the evening. whenever you get the time.
good walkers are seldom sick.
So,
understanding this sciatica pain which you can overcome, otherwise very painful
situation. But with your efforts by making your lifestyle changes, by changing
your habits, by changing some food habits, and by seeing that you do some yoga
poses also regularly.
This
pain you can comfortably take care of and you will not have any pain.
understand under the pain persons all actions are done in wrong way. Person
suffers a lot. so be
Free
from pain. Put some efforts, make some changes, and come out from the weakness
which you have developed in your body due to some factors.
You
should know very well that when you are stressful, Mind is under tension its
effect is directly felt on the muscles. muscles become tight, arteries Get narrow,
blood pressure shoots up.
Because
of that nerves get pressure. see to it that you don’t develop stress mentally. You
should be able to take life as it comes. don’t worry. don’t take tension.
Live
life happily. With that said until next time.
