Dear all,
I'm wondering if any of you can share information about sciatica and yoga. Research papers, first hand accounts or direct experience with students would all be valuable to me.
I look forwrad to hearing from you!
Namaste
Mares
Yoga Teacher Training Forum » Yogic Health (health benefits, issues and constraints of practice) » Yoga and specific health conditions
Sciatica and Yoga
(8 posts) (6 voices)-
Posted 4 years ago #
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Namaskar Mares,
Below are two articles about sciatica and yoga, which were written by Paul.
Best wishes with your research.
Shanti,
Priyah
Quote:Yoga Teacher Training: Yoga and Sciatica
By Paul Jerard, E-RYT 500
Causes of sciatica can stem from several things. Spinal disc herniation is one of them. This occurs when the soft center of a spongiform ring of cartilage between spinal vertebrae bulges out. This effectively tears the tougher outer ring.
The nerve is no longer protected and gets compressed. A herniated disc occurs usually from some rotational movement. Students with spinal disc herniation must be more cautious than others with any poses involving rotation of the spine.
Sciatica can set in during late pregnancy in some women due to the uterus pressing on the sciatic nerve. Women who already have sciatica before getting pregnant will suffer an increase in symptoms during their pregnancy.
For anyone with sciatica and especially pregnant women, it is important to keep a slight bend in the knee during any forward fold. As mentioned previously, it may be best to avoid these types of poses. If the student is comfortable doing these poses, make sure they are modified to avoid further pressure on the sciatic nerve roots.
Poses suggested for sciatica suffers are the cat-cow pose and pelvic rocks. Have students alternate arm and leg raises while focusing on breathing. These poses and the pelvic rocks can be done several times a day to alleviate symptoms.
The pigeon pose also helps to open the hips and stretch the muscle in the gluteal region, the piriformis muscle. Both the locust pose and the cobra pose effective stretch the sciatic area, improving circulation and lifting pressure.
All students should be continuously encouraged to listen to their bodies. This is even more essential for students with sciatica. Remember to make sure that they only push each pose as deep as it comfortable for them. Yoga students with free range of movement are able to push their limits.
Sciatica sufferers, however, must take care not to further damage their backs or cause additional pain. Remind students to continue to regularly practice their yoga poses even after pain is gone. Regular yoga exercises maintain health all around for a higher quality of life.
Copyright 2009 - Paul Jerard / Aura Publications
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Yoga Teacher Training: Yoga for Sciatica
By Paul Jerard, E-RYT 500
More and more people are seeking out yoga for relief from their pain and ailments. Yoga has become a real option to the doubting public. This will result in yoga instructors seeing more students in their classes with disorders such as sciatica.
Sciatica is the name of a class of symptoms, which result from compression of the nerve roots of the sciatic nerve, or the sciatic nerve itself. The symptoms that result from this compression are most often pain, numbness or tingling. These symptoms usually occur in the back, legs, and buttocks, but can appear elsewhere in the body.
Other symptoms can include weakness in these muscles and problems with control and coordination. More often, than not, the symptoms occur on just one side of the body.
It is important to remember that sciatica is just the name for the symptoms. The causes can be more complex. As a yoga instructor, you must get the whole story from your student with sciatica. When you know the cause of their sciatica you can more accurately instruct them about which yoga poses will best benefit them.
Due to the delicate nature of the nerves in the lower part of the spine, yoga poses must be done carefully and correctly. Certain asanas (Yoga postures), which include straight-leg forward bends can often aggravate sciatica and should be avoided. However, any asana can be modified for the specific needs of the student. Forward folds can easily be modified by allowing the knees to bend.
Encourage students with sciatica to be patient and steady with their yoga practice. The areas around the sciatic nerve and nerve roots must be strengthened and stabilized.
Through specific sequences of poses and moving properly between poses, circulation is improved in the pelvic region. Simultaneously the muscles are strengthened. This approach will effectively begin to relieve the sciatica symptoms, resulting in less pain and freer movement.
Copyright 2009 - Paul Jerard / Aura PublicationsPosted 4 years ago # -
As always, thank you Priyah. This is very helpful to me.Posted 4 years ago #
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Namaskar Mares,
Over the years, it seems as if Ardha Chandrasana (half moon) has been the most successful remedy for sciatica, but unfortunately it has not been a cure all. I had one elderly lady who complained through every modification.
We used to set her up in a corner with her back to the wall. One hand was on the chair in the corner and the other was on her hip, but her complaining about the asana made me give up. It is very important to avoid any pose where shooting pain develops.
Sometimes a walking program will help. I have one student who began to walk 10,000 steps per day and his sciatica completely stopped. Here are my suggestions for Asanas that should reduce pain from sciatica.
ARDHA CHANDRASANA (Half Moon Pose)
ADHOMUKHA SVANASANA (Downward Facing Dog Pose)
SETUBANDHA SARVANGASANA (Bridge Pose)
SUPTA PADANGUSTHASANA (Reclining Big T Pose)
Posted 4 years ago # -
Thank you Tomako!Posted 4 years ago #
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About Yoga for Sciatica: Many of the above postures are good, but a student who is in pain due to sciatica should be in the care of a teacher who knows something about the subject. For a student to just go off on their own and practice ARDHA CHANDRASANA (Half Moon Pose) for sciatica without the guidance of a competent yoga instructor is hopeful at best.
Most students won't do it alone and the rest won't understand why. If ARDHA CHANDRASANA is practiced correctly it can be beneficial for sciatica. Despite what any teacher says you really need a carefully guided sequence of postures. Also it is very important to listen to your own body and not to force anything. If you experience pain, you should back off immediately. Each of us responds differently to therapeutic yoga postures.Posted 3 years ago # -
Should i try on my own to reduce my sciatica pain with yoga? I read I should not do any execises without consulting my doctor? So what do you recommend for me?
Regards
Posted 2 years ago # -
Namaskar Spliter,
I would always recommend that you consult your doctor first and show what kind of exercises were suggested. You may also receive useful information from your physician. In this way, you and your doctor may be able to make your practice safe and prevent further pain.
All the best,
PaulPosted 2 years ago #
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