💡 What is Sciatica, Really?

Sciatica occurs when the sciatic nerve — the longest nerve in your body — is compressed or irritated, often due to a herniated disc, spinal stenosis, or muscle tension (especially the piriformis muscle).

Symptoms include:

• Sharp pain down the leg or buttocks

• Numbness or tingling in the foot

• Weakness in the affected leg

• Difficulty sitting or standing for long periods

🩺 Common Causes of Sciatic Pain

• Poor posture and prolonged sitting

• Obesity or sedentary lifestyle

• Muscle imbalances or weak core

• Spinal misalignment or trauma

🧘‍♂️ Yogic Techniques to Alleviate Sciatica

Yoga offers gentle, effective solutions that can relieve pressure on the sciatic nerve and build long-term resilience. Here are a few tried-and-true asanas (postures) and practices:

🧘 1. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

• Stretches hamstrings and calves

• Relieves pressure in the lower spine

• Use a strap if flexibility is limited

🧘 2. Setu Bandhasana (Bridge Pose)

• Strengthens lower back and glutes

• Opens up the hip flexors and relieves compression

🧘 3. Ardha Matsyendrasana (Half Spinal Twist)

• Gently twists the spine

• Improves blood flow and relieves nerve tension

🧘 4. Balasana (Child’s Pose)

• Calms the nervous system

• Gently stretches the back without pressure

🧘 5. Viparita Karani (Legs-Up-the-Wall Pose)

• Reduces leg inflammation

• Encourages relaxation and lymphatic flow

✨ Bonus: Practice Nadi Shodhana (Alternate Nostril Breathing) daily to balance energy, reduce pain perception, and calm the mind.

🥗 Lifestyle and Wellness Tips

• Anti-inflammatory diet: turmeric, leafy greens, berries, and omega-3s

• Stay hydrated: spinal discs need fluid to stay healthy

• Correct your sitting posture: ergonomic chair, feet flat, lumbar support

• Sleep smart: lie on your side with a pillow between your knees