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Sciatica Help: Facts and Suggestions

By: Walter Kopal

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There are a number of different conditions that can cause sciatica pain. It is important to first get an correct diagnosis for the cause of sciatic pain, as the treatmentadvised will depend on the cause of the sciatica.

Yoga Exercises to relieve Sciatica

Supta Padangusthasana

1. Place a mat against a wall. Sit in Dandasana ( staff pose ) facing the wall. Keep a yoga belt beside you. The soles of your feet should touch the wall comfortably, with your toes pointing upward. Press both your palms down on the mat.
2. Lower your back onto the mat, supporting your torso on your palms until your head rests on the mat. Bend your right knee, and bring it to your chest. Keep your left sole pushed against the wall. Loop the belt around the sole of your right foot. Hold one end of the belt in each hand. Make sure that you hold the yoga belt as close to your foot as possible. This opens your chest, and keeps your breathing regular and even. Keep your extended leg pressed down on the mat.
3. Inhale, and raise your right leg until it is perpendicular to the floor. Hold both ends of the belt with the right hand. Place your left arm beside your left arm beside your left hip. Press the left foot against the wall, and the left thigh on the mat. Stretch your right leg up more, concurrently pulling your toes toward you with the belt. Feel the stretch in your right calf. Keep your left leg tightly pressed to the floor. Do not bend either knee or allow the left leg to tilt out. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side.

Ardha Chandrasana:

1.Stand in Tadasana (mountain pose) Place a block on its short side against the wall. Inhale, spread your feet 1m (3.5ft) apart. Raise your arms to shoulder - level.
2.Turn your right foot out to the right, parallel to the wall, and turn your left foot in, slightly to the right. Bend your right knee, and place the right palm on the block. Raise your left arm.
3.Straighten your right leg. Raise your left leg, until it is parallel to the floor. Keep your left arm stretched up, in line with the right arm. The back of your left hand should touch the wall.
4.Look up at your left thumb. Keep your weight on the right foot, thigh, and hip, not on your right palm. Hold the pose for 20 seconds. Repeat the pose on the other side.

Bharadvajasana:

1.Sit sideways on the chair with the right side of your body against the chair back.
2.Sit stiff and exhale. Hold the outer sides of the chair back.
3.Widen your elbows. Push the right side of the chair back away from your body, applying pressure, while pulling the left side toward you. Exhale as you rotate, but do not hold your breath. Look over your right shoulder. Hold the pose for 20 - 30 seconds. Repeat the pose on the other side.

Salamba Sarvangasana:

1. Place a bolster parallel to the front legs of the chair. Drape a blanket on the chair seat, so that it overlaps its front edge. Sit sideways on the chair with your chest facing the chair back. Hold the chair back, and place your legs on it, one by one. Slide your hands down the chair back and move your buttocks toward the back of the seat.
2. Lower your back onto the chair seat, and press your elbows down on it. Hold the chair back, then slide your back and buttocks over the edge of the seat. Rest your shoulders on the bolster, and your head on the floor. Pass your hands, one by one, through the front legs of the chair and hold the back legs. Straighten your legs and pause for 1 minute.
3. Rest your head comfortably on the floor, and keep your neck and shoulders on the bolster. Hold the back edges of the chair seat. Bend your knees and place your feet on the top edge of the chair back. Make sure that your buttocks rest on the front edges of the chair.
4. Uphold your hold on the chair seat and straighten your legs, one by one. Your buttocks, lower back, and wait should rest on the front edge of the chair seat. Lift your dorsal spine and shoulder blades. Exaggerate your hold on the chair seat. Extend your inner legs from the groin to the heels. Rotate your thighs inward. Keep your neck soft. Do not hold your breath. Hold the pose for 5 minutes.

Now I guess you all have an idea on how to treat sciatica.

Article Source: http://depositarticles.com/

If you'd like to read about Sciatica treatment please logon to help for sciatica website or How to cure Sciatica.

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