Yoga For Sciatica: 10 Yoga Poses to Soothe Sciatica Pain


Injury, compression, or inflammation of the lower vertebrae or sciatic nerve are the main causes of sciatica. Sciatica may also result from overworked, injured, or tight muscles. A throbbing, searing, or sharp pain that radiates or shoots from your leg is known as sciatica pain. Inflammation, numbness, and tingling sensations are possible side effects as well. Frequently, sciatica pain will just affect one side of your body. We’ll learn 10 yoga positions for sciatica pain in this blog post along with information on sciatica symptoms.

Symptoms of Sciatica

Sciatica is torment and delicacy along the sciatic nerves which are tracked down in our legs. These nerves begin from the nerve roots that exit from your spinal string and afterward go through the openings tracked down in your sacrum. These nerves then converge to frame the sciatic nerve which is the longest nerve tracked down in your body.

Sciatica by and large erupts while running, twisting around, sitting, and some other regular developments. Side effects of sciatica include:

Torment and delicacy anyplace along your sciatic nerve pathway: toward the rear of the thigh, lower back, calf, as well as bottom
Loss of feeling, deadness, and weakness in your feet/or legs
Shortcoming that can make your knees clasp while attempting to stand up straightforwardly from sitting
A squeezing, shivering, electric, or consuming inclination known as paresthesia
Foot drop, a condition that debilitates you from flexing your lower legs enough to attempt to stroll behind you
Decreased reflexes in the knee and Achilles ligament

How to tell if the pain is caused by the Piriformis

The following are a couple of pointers to comprehend on the off chance that the agony starts in the piriformis:

  • A tingling sensation and torment from an external perspective of your calf till the fourth and little toes
  • Trouble strolling on your toes or your heels
  • Consuming sensation toward the rear of your calf and thigh down to your heels. You may likewise feel firmness in your legs
  • Torment from delayed sitting upheld by a shivering or consuming sensation at the rear of the thighs. The aggravation might be feeling better after you stand yet you might in any case feel some deadness in your toes
  • Sciatic or butt cheek torment from sitting or practicing for significant stretches regardless of any deadness, shivering, or shortcoming sensation. The aggravation might will more often than not deteriorate when you plunk down.

10 yoga poses to relieve Sciatica pain

Child’s Pose (Balasana)

Balasana stretches and lengthens your spine, promoting openness and flexibility in your thighs, lower back, and hips. Extend your arms in front of you, bring your knees together, and bring your hips to your heels. Take deep breaths and hold the pose for around 5 minutes. It is one of the best yoga pose for sciatica pain.

Downward-Facing Dog

This yoga pose aligns your body and relieves pain and tightness. It boosts your body’s strength and corrects imbalances. Start on your knees and hands and press into your hands when you lift your hips and drop down your head. Bend your knees and slightly tilt your pelvis forward. Hold the pose for about a minute.

Half Moon Pose (Ardha Chandrasana)

Ardha Chandrasana pose stabilizes, balances, and strengthens your body. It also relieves tension, boosts flexibility, and stretches your glutes, thighs, and spine. Stand in a triangle pose and keep your right foot in front. Lift your left leg parallelly to the floor and rotate your torso. Keep your right hand on the floor and bring your left hand up to the ceiling. Repeat on the opposite side.

Cobra Pose (Bhujangasana)

This pose stretches and strengthens your spine, promoting flexibility and circulation. Lie on your stomach, place your hands under your shoulders, and squeeze your elbow towards your body. Lift your shoulders, chest, and head while inhaling. Hold it for about 30 seconds.

Locust Pose (Salabhasana)

The Salabhasana pose strengthens your glutes, thighs, and spine. It stabilizes your lower back and core. It also boosts flexibility and circulation in your hips. Lie on your stomach and slowly lift your head, arms, and chest as high as you can. Bring your arms up towards the ceiling and raise your legs as well. Hold for about 30 seconds.

Wind-Relieving Pose (Pawanmuktasana)

This pose eases the tightness in your glutes, lower back, and hips. Lie on your back and bring your knees towards your chest. Lift your head and bring your chin to your chest. Hold the pose for about 1 minute.

Reclined Pigeon Pose (Supta Kapotasana)

The reclined pigeon pose stretches your hips, glutes, and piriformis muscles. Lie on your back and bend your knee to bring it toward your hips. Repeat the process on each side and hold for about 1 minute.

Bridge Pose (Setu Bandha Sarvangasana)

The bridge pose stretches and opens the hips flexors and strengthens the back muscles and core as well. It also reduces lower back pain.

To do this yoga pose, align your foot, thighs, and back in a straight line and hold it for about 10 seconds. Gradually increase the length of your pose.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This pose lengthens and stretches your spine, relieving tension and pain. Be in a seated position and bring your left to the outside of the right hip with your knee pointed to the side or forward. Move your right foot to the outside of your left thigh. Bring the fingertips of your right hand to the floor behind you to support you.

Lengthen and lift your spine while inhaling and twist your body while exhaling. Repeat on each side and hold the pose for 1 minute every time.

Legs-Up-the-Wall Pose (Viparita Karani)

This yoga pose relieves tired feet and legs, relaxes the back and hip, and lessens ankle and knee pain. Sit down with your right side against the walk and slowly lie down with your legs up along the wall. Try to bring your hips closer to the wall and keep your arms in a comfortable position. Hold the pose for about 20 minutes.


Please enter your comment!
Please enter your name here