10 Yoga Poses for Sciatica Pain Relief

What is sciatica? How can yoga help?

The Sciatic Nerve begins in the lower spine and travels deep into the buttocks, thighs, and down the sides of the legs. Sciatica can be caused by injury, irritation, or compression of the lower vertebrae or sciatic nerve. Tight, overused, or injured muscles can also cause sciatica.

Sciatica Pain is an intense, burning, throbbing sensation that radiates or shoots down your leg. Numbness, inflammation, and tingling may also be experienced. Sciatica can often be felt only on one side of your body.

Sciatica can be a minor annoyance, causing mild discomfort. However, it can also cause severe pain.

In a small study from 2013, yoga poses like Cobra Pose or Locust Pose were found to help treat sciatica symptoms. According to research from 2017TrustedSource, yoga can:

• Reduce chronic lower-back pain
• Improve limitations on activity
• Reduce the use of pain medication

Take a closer look at how you can use yoga’s therapeutic applications to heal, soothe, and prevent sciatica.

Balasana (Child’s Pose)The Child’s Pose allows you to relax and tune in to your body. It lengthens your spine and promotes flexibility and openness in your hips and lower back.

Place a cushion under your thighs or chest on top of your forehead.

1. Start by getting down on your knees. Bring your knees close together and bring your hips down onto your heels.
2. You can either extend your arms out in front or let them rest along your body.
3. As you sink into your thighs, allow your torso and legs to relax.
4. Concentrate on breathing deeply to relieve any tightness or sensations.
5. Hold this position for 5 minutes.
6. Dogs that face downward

This forward bend will help you to align your body, pain relief and tightness. The Downward-Facing dog helps to strengthen your body and correct imbalances.

1. Begin on your knees. As you raise your hips towards the ceiling, press into your hands.
2. Drop your head to align your ears with your upper arms, or bring your chin towards your chest.
3. Your pelvis will be tilted slightly forward if you bend your knees.
4. Move your body in any way that feels right.
5. Hold this position for 1 minute.
6. Half Moon Pose (Ardha Chandrasana)

Half Moon Pose balances and strengthens your body. It improves flexibility, releases tension, and stretches your spine and glutes.

This pose will keep you supported if done against a wall. Place a block underneath your hand.

1. Start with a standing position, like Triangle, and your right foot forward.
2. You can bend your right leg a little deeper and put weight on your right foot.
3. Bring your left arm to your hip.
4. As you slide your left foot forward, reach your right arm to the floor just in front and to the right side of your right leg.
5. Press your left heel by lifting your left leg parallel to the ground.
6. As you look forward, rotate your hips and torso.
7. Lift your left hand and look upwards to go deeper.
8. Hold this position for up to one minute.
9. Slowly release your right leg by bending it and lowering it to the ground. Return to your starting position.
10. Repeat the process on the other side.
11. Cobra Pose (Bhujangasana)

This pose will strengthen your glutes and thighs. This pose stabilizes the lower back and core. This exercise also improves hip flexibility and circulation.

1. Lay on your back with your fingers interlaced along the base of your spinal column.
2. Slowly raise your chest, arms, and head as high as possible.
3. Your arms should be raised and away from the body.
4. Raising both legs simultaneously or one leg will allow you to go deeper.
5. Your glutes and lower back, as well as your abdominals, should be engaged.
6. Hold for 30 seconds.
7. Return to your starting position by releasing the pose.
8. Relax your body and gently move your hips side-to-side while you rest.
9. Repeat this 1-2 times.

• Pose of Knees to Chest/Wind Relieving Pose

This pose is great for releasing tightness from your lower back, hips, and glutes.

Do one leg at a time.

1. Draw both knees towards your chest while lying on your back.
2. As you wrap your hands around your thighs or shins, draw your ankles and knees together.
3. If you can reach with your hands, either interlace your fingers together or grab opposite elbows.
4. Lift your head and tuck in your chin.
5. Hold this position for 1 minute.
6. Pose of the Reclined Pigeon (Supta Kapotasana).

Pigeon Pose done on the back will help support your lower spine and reduce pressure on your hips. The piriformis and glutes are stretched in a reclining Pigeon Pose.

1. On your back, bend your knees and bring your heels toward your hips.
2. Bring your right ankle down to the left thigh by bending your right knee.
3. If you feel like your muscles are already stretched, stay here.
4. Lift your left leg and bring your left knee up to your chest.
5. Hold your left thigh with your fingers.
6. Hold for up to 1 minute.
7. Repeat the process on the other side.

• Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose helps to relieve tension and pain by stretching the spine. The gentle stimulation it has on the body increases circulation. It also works your glutes, core, and legs.

1. On your back, bend your knees and bring your heels toward your hips.
2. Your palms should be facing down.
3. Slowly raise your hips and spine as high as you can.
4. Place a block between your knees and thighs to maintain your alignment.
5. Lower yourself slowly back down.
6. Repeat this motion ten times.
7. Relax your body into the starting position.
8. Hold the pose at the top for up to one minute.
9. Half Lord of Fishes Pose

This twist will stretch and lengthen your spine and pain relief and tension. This twist will start to move your lower back.

1. Start in a sitting position. Bring your right leg to the outside of the left hip, with your knee pointing forward or to one side.
2. Move your left leg to the outer edge of your right thigh.
3. Keep your fingertips supported, and bring your left hand behind you.
4. Wrap your right hand around your left leg or bring it to the side of your left leg.
5. As you inhale, lengthen and lift your spine.
6. Twist a little more with each exhalation to get deeper into the pose.
7. You can look in any direction by turning your head.
8. Hold for up to 1 minute.
9. Repeat the process on the other side.
10. Legs-up-the-Wall Pose (Viparita Karani)

This restorative pose allows your body to relax, rest, and recover.

Place a cushion under your hips to provide more support.

1. Place your right hand against the wall.
2. Swing your legs along the wall. Bring your hips up as close as you feel comfortable.
3. Under your head, place a folded pillow or blanket.
4. Put your arms in any position that is comfortable for you.
5. Relax your entire body.
6. Keep this position for 20 minutes.

Avoid these yoga poses if you suffer from sciatica.

You should avoid certain yoga poses if you suffer from sciatica because they can worsen the symptoms. Listen to what your body tells you, and don’t force yourself into uncomfortable poses.

Standing and seated forward bends should be avoided (except for Downward-Facing dogs) as they can put additional strain on the lower back and pelvis. Forward bends can be done in the supine (lying face-up, lying down) position. This will help support your lower back and hips.

You may only be able to perform certain poses on one side of the body since sciatica is usually only a problem with one leg. It’s fine. You can bend your knees at any time. Place cushions under your legs if you are uncomfortable in a seated position.

Avoid poses that strain or compress your stomach if you suffer from sciatica while pregnant. Avoid twists and backbends that place pressure on the belly. Cushions and bolsters can be used to change poses.

Takeaway

The poses below may ease your sciatica. Safety, ease, and gentleness are the most important things to remember.

Attend a class of yoga or book a private session if you can. You should check in with a professional once a week to ensure you are on track. You can still chat with your teacher even if you do not have a private lesson.

If you experience severe sciatica, which lasts more than a week or comes with other symptoms, it is best to consult a doctor.