(中文版在後半部)/PHOTOS BY EMMA LIAOSciatica is more than just a literal ... in a seated position, cross your right leg over your straightened left leg.吠陀生活驛站/VedaInn跳到主文這裡一個屬於瑜珈人的現代道場,梵唱冥想瑜珈能量治療印度古典舞,都在這默默的進行著.部落格全站分類：醫療保健相簿部落格留言名片Aug05Wed201503:34四個練習運動，讓你坐骨神經停止疼痛/4ExercisesForSciaticaPainRelief (中文版在後半部)/PHOTOSBYEMMALIAOSciaticaismorethanjustaliteralpaininthebutt(andbackandlegs).Whenitstrikes,itcancausemiseryanddebilitatingpain,instantlyputtingadamperonyourlife.Thesciaticnerverunsrightthroughthepiriformis,atinybutpowerfulmuscledeepinyourglutesthathelpslaterallyrotateyourhips.Ifitgetstootight,itcanimpingethesciaticnervethatrunsthroughorunderit,causingtremendouspain,tinglingandnumbnessinyourlowerextremities.Ifyoufindyourselfthevictimofsciatica(especiallyifit'scausedbyasedentarylifestyle),trytheseforstretchestohelprelievethepain:1.PiriformisStretchLayingonyourback,placebothfeetflatonthefloorwithkneesbent.Restyourrightankleovertheleftkneeandpulltheleftthightowardyourchest.Holdstretchfor30seconds.Repeatontheotherside.Remembertokeepthetopfootflexedtoprotectyourknee. 2.SeatedHipStretchWhileinaseatedposition,crossyourrightlegoveryourstraightenedleftleg.Hugyourrightkneewithyourleftarm,makingsuretokeepyourbackstraight.Holdthisstretchfor30-60seconds,andthenrepeatontheoppositeside.3.PigeonPoseStartinDownward-FacingDogposewithyourfeettogether.Drawyourrightkneeforwardandturnitouttotherightsoyourrightlegisbentandyourleftlegisextendedstraightbehindyou.Slowlylowerbothlegs.Holdthepositionforfivetotenbreaths,thenswitchtotheotherside.4.Self-TriggerPointTherapyPerformingselftrigger-pointtherapyusingalacrosseortennisballcanbeveryeffectiveatdeliveringsciaticapainrelief.Allyouhavetodoisfindapainfulspotintheglutes,placetheballatthatlocationandthenrelaxyourbodyintotheball.Holdthispositionfor30-60secondsoruntilyounoticeasignificantreductioninpain.Movetothenextpainfulspot.Thetotaltimespentonthisexerciseshouldbebetween5-10minutes.Practicingthesefourexercisesonceortwiceadaycandefinitelybringyoumuchn