The cobra pose, a foundational yoga backbend, is a powerful yet gentle movement that helps alleviate sciatic pain, particularly for those suffering from spinal degeneration, herniated discs, or lower back stiffness.To perform the cobra pose, begin by lying face-down on the floor with your legs extended and the tops of your feet resting against the mat. Place your hands flat on the ground, directly under your shoulders, with your elbows close to your sides. As you inhale, press through your palms and gently lift your chest, keeping your lower body grounded. Avoid overextending your lower back—your arms should remain slightly bent to prevent excessive strain. Hold this position for 10-20 seconds while breathing deeply, then slowly lower back down. Repeat this movement 3-5 times, gradually increasing the duration as your flexibility improves. This stretch is particularly beneficial for individuals whose sciatica is caused by disc-related issues, as it encourages spinal decompression and reduces pressure on the nerve.
