Yoga Flow for Sciatica – 12-Min Healing Practice
YOGABODY
17 min, 8 sec
This video gives detailed instructions on how to use yoga to aid in the healing process of sciatica, including explaining the nature of sciatica, demonstrating several yoga poses, and introducing the concept of nerve flossing.
Summary
- The video begins by explaining that while movement is crucial for healing sciatica, certain activities can actually worsen the condition, creating a frustrating cycle.
- The sciatic nerve is described as a large, long nerve that runs down the back of the leg, and when impinged or pinched, it can cause radiating pain.
- Most sciatica is caused by compression, bulging disc, herniation, or inflammation in the lower back, and is often triggered by forward bending.
- The video then guides viewers through a 12-minute gentle yoga flow designed specifically for sciatica, with all poses practiced in a slight spinal extension to avoid forward flexion.
- The video emphasizes that discomfort during exercise is normal when managing sciatica, but the pain should not exceed a 4 out of 10 intensity level.
- Nerve flossing, a technique designed to encourage nerves to slide freely between muscles and other soft tissues, is introduced and demonstrated.
- The video concludes with a reminder to walk 30 minutes per day if possible, and that a sign of healing is when radiating pain recedes, leaving more localized pain in the lower back.
Chapter 1
The video starts with an explanation of sciatica and how movement can both aid and exacerbate the condition.
- The instructor introduces himself as Lucas, a yoga teacher who has experienced sciatica.
- Sciatica is described as a condition where pain radiates along the path of the sciatic nerve, which branches from the lower back through the hips and buttocks and down each leg.
- The sciatic nerve is the longest and thickest nerve in the body, reaching two centimeters thick in places and visibly looking like a cable running down the back of the leg.
- When the sciatic nerve is impinged or pinched, it can cause radiating pain down the butt, back of the leg, or all the way down to the foot.
Chapter 2
Discussion of the healing process of sciatica and the importance of exercise, specifically yoga.
- Most sciatica and lower back conditions resolve within six to eight weeks.
- Exercise, movement, and self-care can accelerate the healing process and help to heal strong to prevent the problem from returning.
- The instructor assumes that the viewer's sciatica is caused by some kind of compression, bulging disc, herniation, or inflammation in the lower back.
- The instructor also assumes that like most people, forward flexion or bending triggers the viewer's sciatica.
Chapter 3
The instructor guides viewers through a 12-minute gentle yoga flow designed specifically for sciatica, including various poses and nerve flossing.
- The yoga flow includes poses such as plank pose, upward facing dog, downward facing dog, and crescent lunge pose, all performed with a slight spinal extension instead of flexing forward.
- The instructor also demonstrates nerve flossing, a technique that encourages nerves to slide freely between muscles and other soft tissues.
- The instructor emphasizes that discomfort during exercise is normal when managing sciatica, but the pain should not exceed a 4 out of 10 intensity level.
- Viewers are encouraged to modify the practice or skip it if the pain exceeds this threshold.
Chapter 4
The video concludes with encouragement, reminders for healing and the instructor's final words.
- The instructor encourages viewers to walk 30 minutes per day if possible, as walking can make a world of difference in healing sciatica.
- A sign of healing is when radiating pain recedes, leaving more localized pain in the lower back.
- The instructor invites viewers to train with him in his program, YOGABODY Daily, designed to help people live their healthiest life in the second half of life.
- Viewers are encouraged to subscribe to the channel and download the PDF guide in the video description for further instructions.