My first bout of sciatica 10 years ago floored me. It felt like a knife had been plunged into my right buttock and dragged down my leg. I couldn’t sleep, I couldn’t walk without a stick and I certainly could not think about anything else. Packets of anti-inflammatories, ice and Panadeine forte turned the dagger into a butter knife, but I was still aware of it. It turned out that a tight piriformis muscle that was entrapping the sciatic nerve in the buttock was to blame. The direct pressure of sitting on a golf ball gave great relief by releasing the piriformis muscle but I needed some preventive strategies. This is where yoga came in.

I am at the age now where sciatic pain is constantly lurking in the shadows to plunge its knife in again. A daily Iyengar yoga practice of poses specifically aimed at releasing the piriformis muscle and the hip flexors which can tighten up in sympathy, keeps the pain at bay. The daily practice only takes 20-25 minutes, but it is an absolute lifesaver. I start simply with several rounds of forward Virasana, downward dog (Adho Mukha Svanasana) and upward dog (Urdhva Mukha Svanasana). I then lie on my back and hug the knees in a figure four position and sit for a couple of minutes in so-called ‘Dangerous pose’ as pictured. These are the poses that I have found to work for me. Sciatic pain has many different causes and what works for one may not work for another. However, the therapeutic power of yoga has played an enormous role in managing my pain. A daily yoga practice allows me to continue activities that could potentially trigger tightening of the piriformis muscle, including bike riding, gardening, and hiking.

Iyengar yoga has fine-tuned my attention to my body and its sensations so I can respond quickly to any warning signs that the sciatic nerve is becoming inflamed. Classes at Unfold Yoga + Wellbeing have deepened my understanding of the physical and mental benefits of Iyengar yoga. Even when my sciatica is flaring up, I know that the teachers at Unfold will tailor the poses to suit my needs by offering modifications and advising on use of props. I am deeply grateful for the role yoga plays in my life and being part of the Unfold community.

by Rob