Suggest yogasanas & exercise s for sciatica pain

As you are facing Scietica , you may have pain and inflamation in leg , hip ,lumber , arround buttoks and difficulty in sitting on ground. 

So in such situation what types of light moments and home remedies you can do and what types of physical excertion you should avoid , let us see.

✔️ Can do ✔️

✔️ Warm up moments of full body in the morning.

✔️ Self accue pressure in hands and legs fingers.

✔️ Relaxing pose with yoga mat and light music on hard surface or Ground for 30 minutes.

✔️ Hot and Cold Pack once a day.

✔️ Add Ginger and Black pepper in your food instead of other spices.

❌ Can not do (To avoid) ❌

❌ Sitting on chair with half legs down for long hours.

❌ Drinking water in Standing position.

❌ Heavy excercises.

❌ Fast Running.

❌ Long hours in one single position.

Also require to Detox your stomach , liver and kidney ....time to time.

Thank you

Namaste,

Sciatica is defined as an inflammation of the supporting tissues of the sciatic nerves of the leg. This condition is characterized by a pain running from the lumbar (lower back) region to the back of the legs. Sciatica pains – felt in either one or both of the legs.

If you change your diet and life style  surely can overcome from this pain.

Do some light sciatica exercise such as light walking and jogging. Do not exercise if your condition is extremely painful.

During Sciatica yogas or any Asanas should not be practiced. 

Green leafy vegetables should be incorporated in the diet as they provide fiber which improves digestion and elimination of wastes.

While sleeping, lie straight on your back or with bent knees supported by a pillow.

A large proportion of the diet must be carbohydrates, which facilitate proper movement of bowels, thereby bettering the body’s digestion.

Taking hot and cold compresses on an alternate basis can be quite helpful in relieving pain.

Eat 1-3 buds of fresh cloves daily.

Stay healthy.
 

Hi there, 

Sciatic nerve pain is often the result of a lumbar disc herniation which comprises the sciatic nerve. However, any other factors that cause irritation or inflammation of the sciatic nerve can also cause sciatica or sciatic nerve pain .

Stretching exercise is the best to improve the range of motion and strengthens the spinal muscles as well. These are some of the commonly practised and most effective stretching exercises for science.

• Reclining pigeon pose;

Here you have to lie down in supine position ,bring your right leg up and bend to a right angle then interlock your fingers behind the right thigh. Next, lift up your other leg and place your right ankle over the left knee. Hold this posture for few counts and practice the same over the other side. Gradually you can increase the count as you practise. This exercise will open up the hip as you stretch. Repeat for 3 sets daily.

• Knee to the opposite shoulder;

Here you have to lie down on your back, lift your right le g up and flex it , interlock your fingers or clasp your hands around your knees then pull it gently across your body and towards the left shoulder. Hold it for few counts as you feel the stretch and release it. Continue the same practice on the other side. Repeat for 3 sets daily.

• Following are some of the recommended yogasana;

Bhujangasana, baddhakon asana and Ekapada Rajakapot asana ( pigeon pose ) 

Note; Exercise should not be painful or strenuous. Practice it as gently as you can . A proper exercise will trigger the release of endorphin naturally to reduce the pain.

•Make sure that you lie down or sit on a comfortable and soft cushion so as not to further worsen the impingement of sciatic nerve.

• Avoid standing for very long. This may aggregate the condition.

• Along with exercise, you can also use some basic remedies such as applying cold ice to reduce the inflammation and then apply hot fomentation or moist heat. This will help reduce the inflammation and increase the blood supply to the affected parts.

Hello,

Perform following asanas for sciatica pain-
 

•  bhujanga asana,
• Setubadhha asana
• Pawanmukta asana
• Ardhachandra asana
• Shalabh asana

नमस्ते ,

सियाटिका विशेष रुप से स्पाइन में चोट लगने की वजह से सियाटिक नर्व पर दबाव पड़ता है , सियाटिक नर्व के पास दूषित पदार्थों के संक्रमण से या रक्त में अधिक मात्रा में अम्लीयता होने की वजह से भी यह रोग सामान्यतया हो जाता है -

गुनगुने पानी में नींबू का सेवन -रक्त में स्थित अम्लीयता को कम करने में सहायक है !

पैरों का योगिक सूक्ष्म में व्यायाम-पैर के पंजों को ऊपर -नीचेे, दाएं - बायें, चारों -तरफ घूमाएं, पैर को घुटने से मोड़ें व फैलाएं (प्रत्येक 10 बार )-पैर की मांसपेशियों को सक्रिय रखता है व रक्त संचार बढ़ाता है !

आसन- पवनमुक्तासन, भुजंगासन, शलभासन ,उत्तानपादासन एवं शवासन के द्वारा कमर के पास की मांसपेशियों को मजबूत करने में सहायता मिलती है !

डॉ. राजेश कुमार 

योग व नेचुरोपैथी फिजीशियन

Cobra pose 
Eagle pose 
Dolphin pose 
Easy pose 
Extended side angle pose 
 

नमस्ते

कारण - कार्टिलेज एक गाढ़े, साफ पदार्थ से भरा हुआ है ताकि जोड़ों को चारों ओर घूमते समय लचीलापन और गद्दीनुमा महसूस हो सकें। जब कार्टिलेज की पहली परत हट जाती है। अंदर के पदार्थ साइटिक तंत्रिका को संकुचित कर सकते हैं

यह संकुचन आपकी रीढ़ की हड्डी और आपके साइटिक तंत्रिका की जड़ों पर दबाव डालता है।

जब एक रीढ़ की हड्डी या कशेरुक, एक दूसरे से आगे बढ़ती है, तो विस्तारित रीढ़ की हड्डी आपकी साइटिक तंत्रिका को प्रेरित सकती है

जो आपकी रीढ़ की हड्डी के निचले हिस्से को जांघों से जोड़ती है। जब यह कड़ी हो जाती है, तो यह आपकी साइटिक तंत्रिका पर दबाव डालता है, जिससे साइटिका हो जाती है

समाधान -  भुजंगआसन, सेतुबँधआसन, सलभासन, ताड़ासन, काटिचक्रआसन अधोमुखस्वानआसन से लाभ होगा। आहार में परिवर्तन आयु के हिसाब से करना चाहिए। 9 साल के बाद दुध या दुध से बना सामान नहीं पचता है। 20 साल के बाद प्रोटीन के बाहरी स्रोतों से परहेज़ ज़रूरी है। 30 साल के बाद अनाज, तेल घी से परहेज़ ज़रूरी है और चीनी की ज़रूरत कभी नहीं है। उसके जगह गुड़ या सुखा फल लें। खाने में सेंधा नमक का प्रयोग करें और मात्रा कम लें। आप प्रोटीन युक्त भोजन से परहेज़ करें। जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

इस बीमारी का मूल कारण हाज़मा और क़ब्ज़ है।

जीवन शैली - शरीर पाँच तत्व से बना हुआ है प्रकृति की ही तरह।

आकाश, वायु, अग्नि, जल, पृथ्वी ये पाँच तत्व आपके शरीर में रोज़ खुराक की तरह जाना चाहिए।

पृथ्वी और शरीर का बनावट एक जैसा 70% पानी से भरा हुआ। पानी जो कि फल, सब्ज़ी से मिलता है।

1 आकाश तत्व- एक खाने से दूसरे खाने के बीच में विराम दें। रोज़ाना 15 घंटे का उपवास करें जैसे रात का भोजन 7 बजे तक कर लिया और सुबह का नाश्ता 9 बजे लें।

2 वायु तत्व- लंबा गहरा स्वाँस अंदर भरें और रुकें फिर पूरे तरीक़े से स्वाँस को ख़ाली करें रुकें फिर स्वाँस अंदर भरें ये एक चक्र हुआ। ऐसे 10 चक्र एक टाइम पर करना है। ये दिन में चार बार करें।

3 अग्नि तत्व- सूर्य उदय के एक घंटे बाद या सूर्य अस्त के एक घंटे पहले का धूप शरीर को ज़रूर लगाएँ। सर और आँख को किसी सूती कपड़े से ढक कर। जब भी लेंटे अपना दायाँ भाग ऊपर करके लेटें ताकि आपकी सूर्य नाड़ी सक्रिय रहे।

4 जल तत्व- खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें और खाना के 2 घंटे बाद भी ऐसा करें। खीरा + नीम के पत्ते का पेस्ट दर्द वाले हिस्से पर रखें। 20मिनट तक रख कर साफ़ कर लें। सुर्य की रोशनी उसी जगह पर लगाएँ।

दिन में दो बार तिल के तेल से घड़ी की सीधी दिशा (clockwise) में और घड़ी की उलटी दिशा (anti clockwise)में मालिश करें। नरम हाथों से बिल्कुल भी प्रेशर नहीं दें।

मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें।

मेरुदंड (स्पाइन) सीधा करके बैठें। हमेशा इस बात ध्यान रखें और हफ़्ते में 3 दिन मेरुदंड का स्नान करें। 

5 पृथ्वी- सब्ज़ी, सलाद, फल, मेवे, आपका मुख्य आहार होगा। आप सुबह सफ़ेद पेठे 20ग्राम पीस कर 100 ml पानी में मिला कर पीएँ। 2 घंटे बाद फल नाश्ते में लेना है।

दोपहर में 12 बजे फिर से इसी जूस को लें। इसके एक घंटे बाद खाना खाएँ।शाम को 5 बजे सफ़ेद पेठे (ashguard) 20 ग्राम पीस कर 100 ml पानी मिला। 2घंटे तक कुछ ना लें। रात के सलाद में हरे पत्तेदार सब्ज़ी को डालें। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurad) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें। ताज़ा नारियल पीस कर मिलाएँ। कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। रात का खाना 8 बजे खाएँ

लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। इसे बिना नमक के खाएँ। नमक सेंधा ही प्रयोग करें। नमक की मात्रा dopahar के खाने में भी बहुत कम लें। सब्ज़ी पकने बाद उसमें नमक नमक पका कर या अधिक खाने से शरीर में (fluid)  की कमी हो जाती है। एक नियम हमेशा याद रखें ठोस (solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल (liquid) को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें। ठोस (solid) भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ (liquid) ले सकते हैं।

ऐसा करने से हाज़मा कभी ख़राब नहीं होगा।

जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ का सेवन करें।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद। 

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)

Many issues can cause an inflammation of the sciatic nerve - your sluggish liver, acidic ph leaching the lumbar discs, unclean GUT , intestines with rotting food deposits inflaming nerves also leading to the legs. 

Calcium deposits across the body. Some viruses which are long term in the organs, which have come to eat the decomposing toxins in the body would have made the body their home for years growing stronger with fine while the body weakens with wrong lifestyle. Their nurotoxins are like acids and the release on any nerve can cause inflammation. Similar nervous issues can cause vericose veins, herpes, facial paralysis, strokes, TGN etc. just that the names are different as per the symptoms studied by the medical community in different places in the body. On the Lower end of the spine,  viral activity swells up the nerves in the lumbar spine, forcing the discs to move and causing the nerves to get squeezed too. 

All the issues are because of acidity rising in the body while body needs an alkaline balance to function. 

When the body has been fed with fats for all the three meals of the day, the blood eventually becomes toxic and viscous. Heart has to really work harder to pump that soup / jelly into the veins and arteries and suffers to pull it from lower extremities . That’s why people have it more in the legs and not in the hands. Typically such blood is usually dehydrated. Water component ( not H2O) tends to expand and make space when blood flows. But due to high amount of fat, lack of oxygen the toxins fill up the spaces. 

If high acidic foods ( not coming under category of fruits veg veggies greens majorly) are injested, their ph is less than normal, the stomach does not need to make it acidic to process. The pancreas won’t produce the alkaline buffers to the blood to neutralise the acidity raised by the stomach. So this acidic food in its state reaches the next few levels like the duodenum which are not geared for this ph level and bile from liver and gallbladder is called to rescue this balance. As this bile continues to be overproduced, liver becomes tired. If liver and gallbladder are not in a good working condition, enough Bile is not made available in the duodenum, and this is how acidic food reaches the intestines. . As liver weakens, the body cleaning  is also compromised and blood continues to carry acidic  toxins that have the liver could not manage and have reached the intestines where nutrients get absorbed. I went to acidity in the blood goes up, the blood first uses of the alkaline buffers present in its blood plasma to bring the blood closer to an alkaline pH. Unfortunately because of continuous supply of acidic foods to the body, the level of alkaline buffers is often very low. If the blood pH value falls below this range, then all the bodily fluids such as urine, lymphatic fluid, semen, Cerebrospinal fluids, saliva everything starts becoming acidic. This disrupts all the cellular function in the body and disturbs the balance. To prevent such a state of decline, the blood starts reducing its acidity by neutralising it with one of the most alkaline substance in the body that is calcium from the bones. So blood starts dissolving the calcium from the bones in its self to reach an ideal pH level. This is also called leaching  of calcium. Blood is a supplier and also a retriever . It will choose parts of the bone where it can leach  very quickly such as the ends of the bones .As it continues to do so, that part of the joint weakens and produces a pain and inflammation. There will also be severe obstruction of blood flow, the viscosity of blood will be thicker. All these factors lead to the accumulation of toxins across the body.

Whatever may be the explanation for your restless leg syndrome/sciatica, the solution in natural cure is the simple

 Follow ..

• High raw foods - Start with juices till 12, fruits greens for lunch , veggies post that for 10-15 days. Then add cooked gluten free and oilfree for dinner.
• Respecting the circadian rhythm https://www.wellcure.com/body-wisdom/15/circadian-rhythm-of-the-body
• Natural Hydration to ensure body has enough to maintain homeostasis - 2-3 lts
• Enough exercise like yoga as possible 
• Breathing - Pranayam as possible 
• Mental poise - mental peace and positive thinking 
• Resting well - sleeping in time and following circadian rhythm 
• Experience natural elements - exposure to sun daily
• Not medicating the body to suppress any eliminations - are chemicals used to suppress natural elimination from body.
• Not overloading the body with toxic foods the body can’t recognise - things unnatural that we can’t chew and digest in its raw state. Man made fake foods using Dairy eggs meat fish sugar wheat maida refined oil white rice salty store bought foods fried foods etc 
• Freeing the body off digestion every few days - fasting 
• Spending time Connecting with oneself the form of meditation 
• Ensure that your bowel movements are regular
• Apply a cold wet towel and hot towel and rest in the area of pain for 30 min daily. 5 mins hot and 25 mins cold. 
• Exercising - any stretch that can externally rotate the hip to provide some relief. Google for detailed postures
  • • reclining pigeon pose
    • sitting pigeon pose
    • forward pigeon pose
    • knee to opposite shoulder
    • sitting spinal stretch 
    • standing hamstrings stretch

Raw and not cooked will free your digestive load to focus on healing you. 

Thanks and let us know if you have any questions
Be placed
Smitha Hemadri (educator of natural healing practices)

Regular practice of yoga helps in providing relief from sciatica in the long run. One must include at least 30 min to the 1-hour practice of yoga or physical activity in life to prevent nervous and musculoskeletal disorders.

Follow proper yoga session module once the pain is subsided, do not practice more than your capacity because it will aggravate the condition.

Yoga protocol

1. Standing series:

• Tadasana
• Ardhachakrasana
• katichakrasana

1. Supine series:

• Lumber stretching

• Matsyasana
• Setubhandasana
• Followed by quick relaxation technique QRT

1. Prone series:

• Makarasana
• Bhujangasana
• Ardhashalabhasana

1. Sitting series:

• vajrasana
• Vakrasana
• Followed by deep relaxation technique DRT

1. Pranayama:

• Suryanulomaviloma
• Suryabhedana
• Nadishodhana
• Ujjayi

thankyou,

DR. RUCHIKA SHARMA