PDF pose chart here: [ Ссылка ]

If you’re experiencing sciatic nerve pain that starts in your lower back and radiates down your bum or even your leg, the key element to healing is to keep moving. In this video you’ll learn a simple, but safe, 10-minute yoga routine that will help to strengthen and mobilize your lower body.

Gentle movement helps to lengthen and strengthen surrounding muscles, improves circulation, and reduces inflammation. The biggest mistake most of us make when trying to heal is attempting too much, too soon. So, start gently, and if any of these poses worsen your pain, modify, or skip the pose altogether.

VIDEO CONTENTS
00:00 Sciatic Nerve Pain
01:05 Safety Disclaimer
01:18 Sciatic Nerve Pain Causes
02:50 Corrective Exercises
02:55 Crawl-Cow
04:24 Cat-Cow
05:30 Pointer Pose
07:50 Supported Bicycles
09:18 Windshield Wipers
10:03 Side Plank
12:12 Zombie Crawl

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you have a major back injury, if you're having trouble getting up and down off the floor, you feel dizzy, or you've lost control of your bladder, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body, in some areas it’s as wide as 1 to 2 cm. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and runs down the back of your leg, innervating your hamstrings and then branching out into most of the muscles of the lower leg. As a result, a sciatic nerve impingement way up in your lumbar spine can sometimes manifest in pain and weakness all the way down in your foot. An estimated 90 percent of sciatic nerve pain starts with a disc bulge or herniation in the lower back.

BEST PRACTICES
These poses assume you’re already in pain, so the approach is gentle. While healing, your pain should either stay the same or reduce, never worsen. If the pain starts to radiate less and localize more—usually up closer to the lower back—that is a sign of progress.

For most people with sciatic nerve issues, forward folds are the most problematic, so we’ll keep your spine mostly in a neutral position or with a slightly arched back during this sequence of poses.

POSES WE'LL LEARN
* Crawl-Cow
* Cat-Cow
* Pointer Pose
* Supported Bicycles
* Windshield Wipers
* Side Plank
* Zombie Crawl

WANT MORE?
* 21-Day Happy Back Challenge [ Ссылка ]
* Join our YOGABODY Daily at-home fitness program: [ Ссылка ]
* Lucas' podcast: [ Ссылка ]
* Main site: [ Ссылка ]

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