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Sciatica Relief

Feeling good and increasing your sense of health & well-being is within your control. Endorsed by two doctors. Simple relief for anyone.

by Christine Pitt

Yoga Therapist (PG Dip IYT)

Yoga Alliance Senior Yoga Teacher

British Wheel of Yoga Teacher

Trainer

BCYT Accredited

CNHC Registered

2020 Christine Pitt

All rights reserved

This book or portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author except for the use of brief quotations in a book review.

First printing, 2020

www.yogamango.com

Some simple back helpers within reach of anyone to relieve back strain or pain and to feel calm and relaxed.

For the yoga class and beyond, safeguarding back health through a modern approach to ancient healing wisdom.

Youre as young as your spine is flexible

Chinese Proverb

Table of Contents

Aim

Benefits of Yoga for Sciatica

What is Sciatica?

General Movement Guide for Sciatica

Case Studies

Instant Calm: The Body Scan or 3-Minute Breathing Space

General Practices for the Back: learning to relieve and manage back pain, soothe and calm the body and mind

Yoga Sequences for Sciatica:

• seated yoga for everyone: joint movement
• standing yoga for everyone: exploring back movement with postural awareness
• lying yoga for everyone: lower back pain relief practice
• mixed lying/standing yoga for everyone: with postural awareness and abdominal focus
• rest or emergency poses for back relief for everyone
• yoga sequence for sciatica pain relief
• lying practice for sciatica

About Christine

Yoga Mango Back Books

Stay in Touch

With grateful thanks to Dr Jan Maniera and Dr Charlotte Keywood for their help and endorsement of all material contained in the Yoga Back Relief series and courses.

Back Relief Series: Sciatica

Aim

To give you some simple strategies within reach of anyone. You will have some easy-to-remember tools at your fingertips to relieve back strain or pain and feel calm and relaxed. You dont have to have practised yoga to benefit from these simple gentle and very effective movements that are accessible to everybody.

We do not see the world as it is: we see it as we are.

The Talmund

Benefits of Yoga for Sciatica

Yoga restores flexibility, improves circulation to the joints and facilitates the release of endorphins, the bodys own natural pain-killers, brings relief from tension and stress in the body. This encourages blood and fluid flow which in turn allows more comfortable movement in the affected area. This can help to:

• Relieve back pain
• Reduce stress
• Improve breathing
• Increase flexibility
• Improve posture
• Engage abdominal muscles for core strength

What is Sciatica?

• Sciatica is a set of symptoms presenting as lower back pain, buttock pain and/or pain radiating down the leg and may extend to the foot.
• It is caused by a pinched sciatic nerve (the longest in the body) which (with its branches) runs from the spine, through the buttock and down the leg.
• There are numerous reasons this can happen, e.g. it may be from a prolapsed disc, facet joint inflammation, degenerative joint complex perhaps due to decreased disc space from e.g. underuse or a tight piriformis muscle following a herniated disc but is related to the irritation of the root of the sciatic nerve (which is a composition of 5 root nerves.)
• Sciatica is generally caused by the compression of lumbar nerves L4 or L5 or sacral nerves S1, S2 or S3 or far less commonly, by compression of the sciatic nerve itself.
• Muscle ischemia (low blood flow in muscles) can trigger sciatic symptoms even though the root of the nerve is not compressed.
• Pregnancy can trigger sciatica if the uterus presses on the sciatic nerve.
• Lifestyle and work habits can misalign the sacral vertebrae, skews the pelvic girdle, e.g. standing for extended periods of time.
• Piriformis Syndrome or Spasm is when there is irritation or compression of the sciatic nerve by pressure from the nearby piriformis muscle in the buttock.
• Pain is like sciatica, particularly deep in the buttock and also down the back of the leg, can be as far as the foot.

Anti-Inflammatory & Anti-Ageing Boost

Natures anti-inflammatories such as ginger or turmeric (curcumin) can help. A slice of ginger in hot water, maybe with some lemon as a drink first thing in the morning or anytime during the day, even before bed. Yoga is naturally anti-inflammatory with its gentle movement, designed to calm and soothe.

Dr Elizabeth Blackburn and Dr Elissa Epel have examined how we can slow the way we age at a fundamental level in their book, The Telomore Effect . This includes looking at the wonder of yoga, known to be excellent for holding back the ravages of time on the body and proven not only to improve your mood but also to reduce blood pressure and possibly even quell damaging levels of inflammation in the body. Recently it was also shown to increase the bone density of the spine if practised long-term.

Yoga is:

• Naturally anti-inflammatory
• Anti-ageing
• Helpful to improve your mood
• A natural way to reduce blood pressure
• Shown to increase bone density of the spine with long-term practice

General Movement Guide for Sciatica

Rest, lying prone and relaxation if acute. Prone leg lifting and relaxing afterwards.

Can stretch the sciatic nerve in a hamstring stretch or runners lung stretch to the back of the leg by either lying on your back, knees bent, one leg stretched upwards with the hands holding the leg stretched upwards; or kneeling, extending one leg, foot upwards.

Also, can look to stretch the piriformis muscle by lying on the back, threading the needle, knees bent, one ankle resting on the other leg, knee comes out to the side.

As piriformis syndrome can mimic sciatica, gentle stretching as in stretching out the leg in either hamstring stretch or runners lunge is helpful. Lying prone and relaxing is helpful, moving side to side after prone leg lifting. Massage can also help a tight bottom! If this isnt an option, then a soft ball under the tight area may help.

Yoga Mango Case Studies

• Brenda had sciatica, a pain from her lower back along the back of her leg. She also plays golf. She initially came for a lower back rehabilitation programme but has carried on ever since. Gentle yoga for the lower back keeps her mobile, she adapts what shes learned to her golf and everyday activities and says that she feels so much better, more mobile and that her son thinks her posture has improved since shes been coming to yoga.

• Babs broke her hip, she tripped over, carrying some books, in the hospital where she worked. She recovered very well but was understandably apprehensive about hip movement and being safe. We started with gentle movements, getting the circulation moving within the hip area. Simple yoga, adapted for individual needs, any time, any place. A toolkit not just for regaining flexibility but Babs also says it gave her confidence to move safely and like a lot of people, she says she feels so much better afterwards.

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