विशेषज्ञ की सलाह चाहिए?हमारे गुरु मदद कर सकते हैं
Vikram
Pushpa R79 Answers |Ask - Follow
Yoga, Mindfulness Expert - Answered on Jul 28, 2026
Asked on - Apr 23, 2026
i have problem of L4/L5 and L5/S1, which Yoga exercised i should do to reduce the pressure on my nerve. I am heavyness and pain in my right leg also. Lower back pain also comes and go sometime.
Ans: L4/L5 and L5/S1 problems often put pressure on the sciatic nerve. This can cause lower back pain, heaviness, pain, or tingling in the right leg. The correct yoga practice depends on the exact cause, such as a disc bulge, disc prolapse, or spinal degeneration. So, there is no single exercise that is safe for everyone.
As a Yoga and Meditation Coach, I recommend starting only with very gentle movements under the guidance of a qualified yoga therapist or yoga coach. Practices like gentle diaphragmatic breathing, pelvic tilts, ankle movements, and simple relaxation in a comfortable position may help reduce muscle tightness and improve circulation. Some people also benefit from gentle supported stretches, but they should be chosen only after assessing your condition.
Avoid forward bending, twisting, lifting heavy objects, or practicing strong backbends without professional guidance, as these may increase pressure on the affected nerve and worsen your symptoms.
Since you already have heaviness and pain in your right leg, it is important not to ignore these signs. Please consult your spine specialist if the pain is severe, increasing, or if you notice weakness, numbness, or changes in bladder or bowel control.
I strongly encourage you to learn yoga from a qualified Yoga and Meditation Coach instead of practicing on your own. A personalised program is much safer and more effective than following general videos or articles.
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/
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As a Yoga and Meditation Coach, I recommend starting only with very gentle movements under the guidance of a qualified yoga therapist or yoga coach. Practices like gentle diaphragmatic breathing, pelvic tilts, ankle movements, and simple relaxation in a comfortable position may help reduce muscle tightness and improve circulation. Some people also benefit from gentle supported stretches, but they should be chosen only after assessing your condition.
Avoid forward bending, twisting, lifting heavy objects, or practicing strong backbends without professional guidance, as these may increase pressure on the affected nerve and worsen your symptoms.
Since you already have heaviness and pain in your right leg, it is important not to ignore these signs. Please consult your spine specialist if the pain is severe, increasing, or if you notice weakness, numbness, or changes in bladder or bowel control.
I strongly encourage you to learn yoga from a qualified Yoga and Meditation Coach instead of practicing on your own. A personalised program is much safer and more effective than following general videos or articles.
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/