Yoga for sciatica pain: 10 yoga poses for sciatica pain

What is sciatic nerve?

The sciatic nerve begins in the lower back and runs deep into the buttocks, thighs, and along the sides of the legs.
Squeezing, aggravating, or damaging the sciatic nerve or lower vertebrae causes sciatica.
Sciatica can also be caused by tense, overworked, or damaged muscles.

Sciatica pain is characterized by a sharp, throbbing, or burning sensation that travels down the leg.
Stiffness, tingling, and inflammation may also be present.
Sciatica usually affects only one side of the body.
Sciatica is sometimes just a small annoyance that causes moderate discomfort, but it can also cause significant pain.

Yoga stances like Cobra Pose and Locust Pose, according to a tiny study from 2013, can aid with sciatica pain.
According to a 2017 study, yoga has the ability to: reduce chronic lower back pain.
Enhance activity constraints lowering the usage of analgesics
Let’s take a closer look at how you can use yoga’s therapeutic applications to prevent, relieve, and treat sciatica.

This is 10 Yoga poses for sciatica pain

1. Child’s pose (Balasana)

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Child’s pose (Balasana)  is a wonderful way to adjust and relax the body. It lengthens and stretches the spine, encouraging flexibility and openness in the hips, thighs and lower back. is a wonderful way to adjust and relax the body. It lengthens and stretches the spine, encouraging flexibility and openness in the hips, thighs and lower back.

For more support, place a pillow or support under your thighs, chest and forehead. Get on your hands and knees. Bring your knees together and dip your hips to your heels.Stretch your arms out in front of you or allow them to rest next to your body. Allow your torso to fully relax while it falls hard on your thighs. Focus on deepening your breath to relax any areas of tightness or tenderness. Hold this pose for up to 5 minutes.

2. Downward-Facing Dog

This forward bend helps you to align the body, relieving pain and tightness. The Downward-Facing Dog encourages strength throughout the body while helping to correct imbalances.

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3. Half Moon Pose (Ardha Chandrasana)

Half Moon Pose strengthens, stabilizes and balances your body. It increases flexibility, relieves tension and stretches the spine, gluten and thighs.

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Perform this pose against the wall for further support.
The block can be slid under your arm.
With your right foot in front, begin in a standing position such as the Triangle.
Add weight to your right leg by bending your right knee a little deeper.
Bring your left arm all the way up to your hips.

Step forward a few inches with your left foot until your right hand reaches the floor in front of and behind your right foot.
Raise your left foot parallel to the ground and press it down via your left heel.
As you look forward, rotate your torso and hips open.
Raise your left arm toward the ceiling and lift your gaze upward to go deeper.

Hold this pose for up to 1 minute.
Slowly release by bending the right leg and lowering the left leg to the floor, returning to the starting position.
Repeat on the opposite side.

4. Cobra Pose (Bhujangasana)

This calming pose strengthens and extends the spine, increasing blood flow and flexibility.

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Place your hands behind your shoulders and lie on your stomach.
Make a fist with your elbows and squeeze them into your body.
Raise your head, chest, and shoulders by inhaling.
Maintain a small bend in your elbows and an open chest.
Your thighs, lower back, and abs should all be tucked in.
Hold this pose for up to 30 seconds.
Relax into the pose, take a few breaths, and then repeat 1-3 times more.

5. The Locust Pose- Salabhasana

This pose strengthens the spine, gluten and thighs. It stabilizes your core and lower back. It also increases circulation and flexibility in the hips.

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Lie on your stomach with your fingers at the base of your spine interlocked.
Raise your chest, head, and arms to the highest point you can.
Raise your arms high over your head and away from your body.
Lift both legs or one leg at the same time to get deeper.

Gluten, as well as your lower back and abs, should be included.
Hold the position for up to 30 seconds.
Return to the starting position after releasing the pose.
For a few breaths, rest and relax your body while gently moving your hips from side to side.
Rep 1-2 times more.

6. Gas Release pose – Pawanmuktasana

This is a great yoga  pose for relieving tightness in the lower back, hips and gluten.

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Do one leg at a time to make the pose feel less stressful.
Pull both knees toward your chest while lying on your back.
Squeeze your arms over your back thighs or lower leg while folding your ankles and knees together.
Cross your fingers or hold the opposite elbows if your hands reach out.
Raise your head and press your chin into your chest to deepen the stretch marks.
This stance can be held for up to a minute.

7. Reclined Pigeon Pose – Supta Kapotasana

Supta Kapotasana (Reclined Pigeon Pose) supports your lower back and relieves pressure on your hips. The piriformis muscles, as well as your glutes and hips, are stretched in the dove pose.

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Lie on your back with your knees bent and your heels towards your hips. Bend your right knee and tighten your right ankle all the way to the bottom of your left thigh. Stay here if you already feel deep tension. To go deeper, lift your left foot and pull your left knee toward your chest. Cross your fingers to hold behind your left thigh or lower leg. Hold for a maximum of 1 minute. Repeat on the opposite side.

8. Bridge Pose ( Setu Bandha Sarvangasana)

Bridge Pose stretches the spine, relieving pain and tension. A gentle stimulating effect on the body enhances circulation. In addition, it acts on the legs, gluten and core.

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Lie on your back with your knees bent and your heels towards your hips. Keep your hands close to your body with your palms facing down. Slowly lift your spine off the floor, lifting your hips as high as possible. Place a block between your knees or thighs to maintain alignment. Slowly lower yourself down. Repeat this movement 10 times. Relax your body in the starting position. Hold the pose in the up position for up to 1 minute.

9. Sitting Half Spinal Twist (Ardha Matsyendrasana)

This twist stretches and lengthens the spine, relieving pain and tension. Feel the movement from this turn, starting in the lower back.

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Begin in a seated position.
With the knee facing forward or sideways, bring the right foot to the outside of the left hip.
Move your left leg from the outside of your right thigh.
Bring your left hand behind you to the floor and rest it at your fingertips.

Pull your right arm to the outside of your left thigh or wrap it around it.
With each inhale, lift and stretch your spine.
Twist a little further with each exhale to go deeper into the posture.Turn your head to look in either direction.
Hold for no more than one minute.
Rep the process on the other side.

10. Legs Up The Wall (Viparita Karani)

This is a superior restorative pose, which allows your body to rest, relax and recover.

Photo by Andrea Piacquadio:

For more support, place a pillow or support under your hips. Sit with your right side against the wall. Lie back down and raise your legs against the wall, bringing your hips as close to the wall as possible. Put a pillow or a folded blanket under your head. Bring your hands to any comfortable position. Allow your body to tighten when you relax completely. Stay in this position for up to 20 minutes.

Yoga is the avoidance of sciatica

There are several yoga poses that you should avoid when you have sciatica because they can worsen the symptoms. Listen to your body and respect what you feel without trying to push yourself into any awkward poses.

Experiment with different options to determine what works best on any particular day.
Any stance that causes pain should be avoided.
Seats and forward standing (unless with the dog facing down) should be avoided since they put additional strain on the pelvic and lower back.
From a laying position, you can accomplish a forward bend (lying down, facing up).
This aids with hip and lower back support.

Because sciatica normally only affects one leg, you’ll notice that you can only accomplish specific body movements on one side.
That’s OK.
You can bend your knees in any position you want.
In any sitting position that produces discomfort, place pillows below the knee.
If you’re pregnant and have sciatica, stay away from yoga poses that compress or strain your stomach.
Avoid positions that impose strain on your abdomen, such as hard bends and bends.
Change postures as needed with props and pillows.