Yoga for Sciatica Pain

What is Yoga For Sciatica And How It Works?

Pain in the lower back? Feeling pinpricks in your heels? The shock waves firing into your nerves from buttocks down the back of your legs? If you are surviving with such kinds of sensations and pain, then (sorry to say!) you might have Sciatica! Yeah, it is sad that it truly hurts! But guess what? You can get relief from Sciatica by doing yoga without any medication, surgery, or complications! Yoga for Sciatica pain provides relief as it stretches the muscles surrounding the sciatic nerve. Let’s dig a little deeper to know how yoga can help you prevent, soothe, and heal Sciatica.

What Exactly is Sciatica?

First things first, what is Sciatica? Also known as sciatic neuritis, Sciatica refers to the sciatic nerve, which starts in the lower back and travels through the thighs and buttocks. People suffer from Sciatica when the sciatic never is injured or compressed. Injury to this nerve generally occurs because of muscle overuse, muscle tightness, or herniated disk.

Sciatica pain is described as a burning, sharp, or throbbing sensation that travels from your butt to your legs. Some people believe that Sciatica is nothing more than a minor nuisance, whereas others find that it causes severe pain and completely shatters their day.

yoga for Sciatica Pain

However, researches show that certain Yoga poses for Sciatica can help you with this serious pain from the lower back to feet. This is because yoga has the power to:

  • Reduce pain allied with medication
  • Reduce chronic lower back pain
  • Enhance limitations in certain activities

Yoga also strengthens the lower spine and glutes, which in turn lengthens the lower portion of the spine. Some of the Sciatica exercises work by stretching and strengthening the lower back and hips. Yoga poses for Sciatica may also help you reduce the symptoms caused by a herniated disc.

Read More – 5 Simple Yoga Stretches for Beginners to Start with

Is Yoga Good For Sciatica Pain?

Of course, yes! Yoga for sciatica nerve pain is pretty helpful in relieving pain. As per research, when sufferers of it practice yoga postures along with pain relievers, there was a considerable improvement in intensity and frequency of the problem. On the off chance if your Sciatica is caused by a tight or inflamed piriformis muscle, then yoga is the ultimate remedy.

There are various poses for beginners yoga for Sciatica and lower back pain. In the event that your pain gets better by doing some yoga for Sciatica exercises, be sure to do them daily to avoid recurring symptoms.

Read More – Yoga Stretches for Beginners The Benefits

Yoga for Sciatica Pain Relief: Recommended Poses

Here is a list of poses to include in the daily practice of yoga routine for Sciatica pain relief:

  • Bridge pose
  • Eagle pose
  • Pyramid pose
  • Reclined pigeon pose
  • Child’s pose
  • Cobra pose
  • Camel pose
  • Cow face pose
  • Firelog pose
  • Pigeon in a chair
  • Half-seated Twist
  • Reclining hand-to-big-toe pose

These are some yoga for beginners poses that can prevent Sciatica nerve pain.

How does Long Will Sciatica take to Heal?

For most people, it usually takes 4-8 weeks to start feeling better. Most of the cases are mild and get cured over time. Changes in the lifestyle can help.

Practising yoga can also help speed up the healing process. Also, doing the best yoga practice on a regular basis may help prevent it from coming back.

Read More – Core Strengthening Basic Yoga Poses For Beginners

Although Sciatica is a painful condition that leads to inflammation and numbness, yoga has the perfect solution to help you get rid of this problem.

Yoga Asanas For Sciatica

Given below are four yoga asanas to help you deal with the discomfort of Sciatica.

1. Child’s Pose for Sciatica

Child Pose

The best yoga asana to relax your body after a tiring day. The Child’s Pose lengthens and stretches your spine, improves flexibility, and opens your lower back, and thighs.

Steps To Practice Child’s Pose
  • Get down on the yoga mat on your hands and knees in the tabletop position.
  • Keep your knees together and keep your hips back and onto your heels.
  • Bring your arms in front of you. You can also let them rest by your body’s side.
  • Relax your torso and keep it between your thighs.
  • Deepen your breath to release any tension or sensation.
  • Hold this pose for 5 minutes.

2. Half-Moon Pose for Sciatica

If you want to practice a yoga asana that stabilizes and balances your entire body, do the Half-Moon pose. This yoga asana relieves stress, improves your flexibility, and gives your thighs and spine a good stretch.

half moon Pose

Steps To Practice Half-Moon Pose
  • Get into a standing position as in the Triangle Pose. Keep your right foot in the front.
  • Bend the right knee a bit deeper and balance your weight onto the right foot.
  • Place your left hand on your hip.
  • Slide your left foot forward a few inches.
  • Reach your right hand to the floor in the front and to the right side of your right foot.
  • Lift your left leg to keep it parallel to the floor.
  • Press through your left heel.
  • Gently rotate your torso and hip while looking straight forward.
  • Lift your left hand upwards and look in the upward direction.
  • Hold this pose for one minute.

3. Locust Pose for Sciatica

Locust Pose

Want to stabilize your core and lower back? Do the Locust Pose. This yoga asana also strengthens your spine, thighs, and glutes.

Steps To Practice Locust Pose
  • Lie on the yoga mat on your stomach.
  • Interlace the fingers of your hands and keep them at the base of your spine.
  • Lift your chest, head, and arms up as high as you can.
  • Keep your arms up and away from the body.
  • For a deeper stretch, you can also raise both your legs.
  • Make sure you engage your core, lower back, and abdominal.
  • Hold this position for 30 seconds.
  • Release this pose gently and return to the starting position.

Read More – Why Choose Rishikesh For the 200-Hour Yoga Teacher Training

4. Reclined Pigeon Pose for Sciatica

The Reclined Pigeon Pose supports your lower back and takes the excess pressure off the hips. This also gives your glutes and hips a good stretch.

Reclined Pigeon Pose

Steps To Practice Reclined Pigeon Pose
  • Lie down on the yoga mat with your knees bent.
  • Keep your heels towards your hips.
  • Bend your right knee and bring your right ankle to the bottom of your left thigh.
  • Remain in this position for a deeper stretch.
  • Lift your left foot and bring your left knee towards your chest.
  • Interlace your fingers and hold them behind your left thigh or shin.
  • Hold this pose for one minute.

Legs Up The Wall for Sciatica

As the name suggests, in Legs Up The Wall, you support your legs on a nearby wall. Since sciatica leads to pain in the lower back, thighs, hips, and calves, practising this pose relieves you from chronic pain.

Legs up the wall pose

Steps to Practice The Legs Up The Wall Pose
  • Get started with lying on the ground.
  • Raise both your legs.
  • Move your hips closer to a wall.
  • Straighten up your legs.
  • Support your legs onto the wall.
  • Keep your lower back closer to the floor.
  • If it is too much for you, move your hips a little away from the wall.

Read More – Chair Yoga for Senior Beginners – Easy Yoga for the Elderly

Cobra Pose for Sciatica

Forward bending leads to more chronic sciatica pain. That is where the Cobra pose comes to your rescue.

Cobra Pose for beginners

Steps to Practice The Cobra Pose
  • Lie on your stomach.
  • Align your shoulders over your hands.
  • Push your hands to raise your upper back.
  • Keep your lower back pinned to the floor.
  • For a better stretch, move on your tiptoes.
  • Engage your shoulder blades for better back strength.

Bridge Pose for Sciatica

Sometimes, it is better to strengthen your lower back to make it strong and lesser prone to injuries like sciatica or back pain. In that case, the Bridge pose is a perfect option for you.

Bridge Pose for depression

Steps to Practice The Bridge Pose
  • Get on your back.
  • Fold your legs and place them on the ground.
  • Keep your arms aside.
  • Push with your legs to raise your waist.
  • Maintain a straight spine in the air.
  • Squeeze your hips and core muscles.
  • Tuck your chin in your chest.
  • Breathe in deep a few times before getting back to the neutral position.

Read More – Beginner Yoga for Couples: The Benefits


Can sciatica be cured by yoga?

Yes. practising yoga under the guidance of a certified yoga instructor can cure sciatica nerve pain without any issues. All you need to do is to learn the correct form of practising yoga poses so that you do not put pressure on your sciatica nerve.

Which yoga is best for sciatica?

Reclined pigeon pose is one of the best and easy poses of yoga for sciatica that you should practice. It releases tension in tight hips and eases out the sciatica nerve pain.

How do I get my sciatic nerve to stop hurting?

The pinching of the sciatica nerve leads to sciatica nerve pain. One way to stop the sciatica pain is to stop the nerve from pinching. You can do that by improving the flexibility of your hip muscles. Further, you can also work on enhancing your overall mobility and agility by practising yoga.

What should you not do with sciatica?

The very first thing that you need to stop doing if you suffer from sciatica pain is to bend your body in a way that puts pressure on your lower back, hips, or hamstrings. Another thing you should avoid is to have prolonged rest. Rather, move your body a little to relax your muscle tendons and ligaments.