People very often complain of some pain in the waist or sometimes in the lower limbs. Now, this is called sciatica pain. actually, It starts from the waist and goes down towards the limb of 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 with you the lifestyle 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.
How to get rid of sciatica pain complete guideline /Sciatica natural treatment exercises
Read completely this informative articles will help overcome this sciatic pain.
1 yoga asanas
Among asanas Pigeon poses variation will work wonders .1st reclining pigeon pose, you have to lie down, 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 of sciatic nerve, so the person should do this. in a lying down position and that will work wonders.
2nd seated pigeon pose Here you are sitting and doing the same thing, folding your legs another leg across and pressing it towards your stomach. it is a beautiful posture.
3 wall pigeon pose
The same type of stretch you can do with the support of the wall. lie down absolutely closer to the wall Your bottom has to be closer to the wall. and then fold your legs in the way we are showing You will get a wonderful stretch with the support of the wall. In all these three variations you will feel a very good amount of stretch. near your bottoms and towards your thigh. the pain which is going downwards from back to thigh will be gone. you will feel very relieved.
4 fourth asana
which I recommend is the pigeon pose Sit in the Thunderbolt position, come to tabletop position .and then fold leg in front and another leg stretch behind. stay in that position again the wonderful stretch and so the nerves which are getting pressed between two vertebras gets released. And the person is relieved from the pain. Another variation of pigeon pose is the same position bending forward and relaxing in that position .that also would give you good stretch To your sciatica nerve.
Here we have shown you one group of asanas pigeon pose variations Now here is another group of asanas still simpler. When you are doing it in pranayam no 4 positions. Where your legs are closer to your seat and knees up. now in this position you are doing certain variations .1 Supt bhadarasana Bring both the knees near the side, and bring it back, this movement you should do for 5 to 10 minutes . 2; you have to do stick pose with knees bent where you have to bring both the arms up And stretching your body and bringing them down again. do this 5 times. and that will be very good.
3 bringing knees
3 bringing knees closer to your stomach, lifting your legs closer to your stomach, and bringing it back This variation of Wind-Relieving Pose do this for 5 minutes, that will be wonderful. Now other good asanas for this condition is(Legs-Up-the-Wall Pose) I 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 a little difficult.
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 your hip, stay in this position, you will be able to stay in this position even for 5 minutes comfortably and then come back to normal position. Now very important is Relaxation The most relaxing posture is Shavasan Here you are lying down on your back. every vertebra has to be relaxed .
so here you have to keep your legs a little away from your each other, arms also a little away from the body and see to that you let go your body weight to the ground, just relax .the rule is very clear whenever there is a 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 in 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 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 this food can really help In releasing pain. sometimes the cause of the pain could be constipation. for constipation Have more fruits and vegetables so fibers go in your system and constipation gets released. Also know the foods which you can avoid or at least reduce ,.
Avoid sugar and sugary drinks because sugar is inflammatory in nature. Another food that can increase inflammation is vegetable oils. like sunflower oil, sesame 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 the moment they wake up in the morning Back is hurting very badly, they cant lift themselves up they cant walk they have too much pain in their leg, they cant put their heels on the ground. What is wrong ? the sleeping position is not correct is very clear. 1 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 doesn’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 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.
4: 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 lifestyle 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 avoid 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 the whole work of the kitchen and finishing that works and relaxing will never happen. Leave work halfways go in your bed lie down in pranayam no 4 positions 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 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 a 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 pain all the time. People 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 kilometers 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 asanas also regularly.
this pain you can comfortably take care of and you will not have any pain and .understand under the pain persons, all actions are done in the wrong way. a 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 stressed, 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.do not worry.do not take tension. Live life happily.