Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I'm Adriene, and today'spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you're recovering from an injury, and you're needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. So, for today's practice,you're gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let's get started.
(lively, bouncy strumming music) Alright, the first thing we're gonna do is going to be a supine on our backs, and you're gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. If there's a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes,
Relieve Pregnancy Back Pain with Chiropractic Adjustments 40 Weeks Tips
So this week I am 17 weeks and the left sideof my lower back was hurting really bad. Like, it would like, clench up and be painful whenI would get up and walk. I think last week I said, quot;Oh, you know., I want it to slowdown and I don't want to rush the pregnancy.quot; Well, the backache started. And people keeptelling me, quot;Oh yeah, that's gonna get worse.quot; And I'm like, quot;No.quot; So now I'm like, okayshe can come. A lot of women know, okay pregnant women get back pain during pregnancy. This is very common, it's not unique. So there's almost that misconception that because I'mpregnant I do have to just suffer and live with these symptoms of having back pain or nausea or my feet are so swollen I can't
wear regular shoes. These types of symptomsthat are certainly common during pregnancy but don't have to be. There is help, you knowand a chiropractic is one great way of helping the body function better even during pregnancyso that you don't have to suffer with these symptoms. Oh my God, I'm nervous and excited.I'm like, Oh my gosh, wait this is happening. So tell me exactly where you're feeling yourlower back pain. It's mainly on the lower right. Ok. Part, and I sleep with a C Pillow.Yeah. With my knees around it and sometimes if I sleep.I sleep on my left side but sometimesif I find myself on my back or my right side when I got to get up the lower right sideof my body kind of locks up. My right hip
and lower back. During pregnancy your bodyreleases more relaxin hormone and that causes the joints to be a little bit more hyper mobile,they move a little bit easier because your ligaments are looser. Yeah. And the purposeof that is for your pelvis to be able to open during the birth. The challenge is you'renot giving birth right now so you're not quite ready for your joints to let go. And regardless,especially your sacroiliac joint and your pelvis becomes a little hyper mobile and that'sa very common issue during pregnancy and can contribute to pain. And when that happensusually the other joints very stock so we're gonna wanna help release your other sacroiliacjoints so that both joints are moving in a
normal fashion. The other thing that is reallyimportant during pregnancy with a woman's pelvic alignment is her sacrum. The tailbone.Because the uterus attaches to the front of the sacrum so if it shifts slightly out ofalignment which is called a subluxation that's not only. can contribute to back pain inthe mom but it can impact the position of the baby. And so what I find when a woman'ssacrum is out of alignment we'll see issues with breach or transverse positioning. I feelher all the time on this side. That indicates to me that there could be a little bit ofa fetal position issue going on here. Because the baby should really be well distributedacross your abdomen. So that's what we're
gonna be working on today with the adjustmentby releasing the alignment of your sacrum and correcting this position we'll be ableto help make space for the baby. What I want to do is do an exam to take a look at youalignment of your spine and we'll do your adjustment. Ok and one more time. You're gonnahold your hand here and resist. Ok great. So you can turn round (Victoria: This is sostrange). Did you notice how your arm went a little bit weakeré Yeah, my hand was onmy lower back. Right, so that tells me that your sacroiliac joint is inflamed. Oh my gosh.Which is what we expected. So that's why it's called sacroiliitis, it's just inflammationin that joint. Very common during pregnancy
and we're gonna work on the alignment of thatjoint to get the inflammation down. What I'm feeling is that this right side is not movingas well. Kind of hurts a little. And it's probably a little sensitive when I push onit. Yeah. This is where your sacroiliac joint's located. So we're just coming in here, we'reopening up the disc space in your lower back. And a chiropractic also really complements massagetherapy because they're focusing on the muscles and the chiropractic is focusing on the alignmentof the joints. Good. Everything's back into alignment now. It doesn't hurt. Nope, feelsbetter huhé What are you doingé Addressing your alignment. And that was your adjustment.