by Dvivid » Fri Mar 13, 2009 10:21 am
Hi, Im sorry, sciatic pain is the worst!
I felt it once for a week, which Im actually glad about, because now I can commiserate with my friends and students who have it.
There are two stretches I have heard recommended from various disciplines (yoga, physical therapy) that are effective for sciatic problems.
This worked for me.
1. Lay on your back. Lift one leg toward your chest and grab your knee. Use one hand to bring that foot up and across, so your lower leg is perpendicular to your body, like Tree Pose in yoga. Dont stay stationary, keep moving it in a small way for a few minutes. Both sides.
2. Lay on your back with your arms outstretched. Lift one leg straight up. Turn the waist and lower the foot toward your hand. Keep your shoulders on the floor. At first your foot may not reach the floor, and your shoulders may want to lift. Make adjustments so it is not uncomfortable, and work toward getting your foot to the hand, with the shoulders down, over time. Both sides.
Don't strain in either of these exercises, stay very relaxed and breathe deeply. Try to find the muscles in your back and pelvis and loosen them with your mind. Let go of any unneeded muscular tension in the entire body while you lay there.
Do these twice a day until the problem is gone.
Disclaimer: Im not a Doctor! Ask a Doctor or physical therapist if you're concerned. (I did get these exercises from a physical therapist and confirmed them from a couple sources)
ALSO - dont bend at the waist until your problem is resolved. Dont do the 8 Brocades. Focus on spending a couple weeks letting this problem subside. You have to deal with sciatica quickly, as it becomes like a feedback loop...once it has established itself, its hard to get the nerve calmed down...
You can massage the kidney area, and also tap from the kidneys down to the tailbone to help stimulate this area instead of that exercise (#6).
I hope this helps.
"Avoid Prejudice, Be Objective in Your Judgement, Be Scientific, Be Logical and Make Sense, Do Not Ignore Prior Experience." - Dr. Yang
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