Yoga poses for sciatica

Top 4 Yoga Poses For Sciatica Pain Relief 

Sciatica is becoming a household problem these days. It is a preventive condition and mostly occurs due to wrong body postures and sedentary lifestyles.

Sciatica is the longest nerve in the body that stems out from the spine and travelling down to the back of each leg. When the blood circulation in the area is reduced, or this nerve is pressed, shooting pain is felt, making sitting and standing difficult. The pain surges when the person is seated.

Sciatica can occur due to other spinal disorders such as spondylitis, spinal stenosis, a ruptured disc or lower back injury. All of these conditions put stress on the Sciatic nerve, thereby, inducing more pain.

Common Symptoms of Sciatica

  • The pain occurs on only one side of the lower back and then slowly extends to the buttocks, the legs and down to the feet.
  • Some people have a shooting pain in one area of the leg and experience numbness in the others.
  • The weakness of the back and the lower leg and tingling sensations.
  • While some people complain of regular pain, for others, the pain might only last for a few weeks, or up to a month. But it is best to treat the pain, or it can worsen the condition with time.
  • For some, the sciatica pain is unbearable during nights. Some people also face more pain when they sneeze, laugh or a cough, or when they sit for too long or walk long distances.

Yoga Help to Treat Sciatica

There are many cures available out there to cure sciatica. But nothing compares to yoga. Various studies proved when sciatic patients are treated using yoga along with pain-reducing medication, the intensity and occurrence of the problem reduced drastically.

Essential Yoga Poses for relief from Sciatica pain

Suggested yoga poses help to flex the lower back and give the legs a good stretch. This helps to promote improved blood circulation to the affected areas thereby the pressure built up in the sciatic area is released giving enough space to the nerves to function correctly.


Bhujangasa or the Cobra Pose is a simple yet very powerful pose. It massages the lower back and spinal column and reliefs the pain caused due to a slipped disc, which is the leading causes of sciatica.

Setu Bandhasana

This pose gently stretches the lower back muscles and the buttock region. Blood circulation is improved in the abdominal region and helps movement in the sciatica-affected region that is inactive and constricted.


The Locust Pose is effective in strengthening the lower back and promotes blood circulation in the hip region. This poses releases the pressure built up in the lower back region and offers respite from the shooting pain.

Supta hastapagangusthasana

One of the best asana for stretching of hamstring and opens up unused buttocks muscles.  Thereby helps to reduce the pain. Gently stretches the calves and thigh muscles and it also promotes circulation to the torso region.


The Sarvangasana promotes adequate blood flow and relaxes the lower hip muscles and the buttock region. It is an incredibly useful asana due to the amount of oxygen and blood that is pumped into the effected sciatic region, thereby soothing it.

Now that you know all about yoga for sciatica nerve pain, what are you waiting for? Simply get rid of sciatica by practising yoga every day. If you are already suffering from it, you have a great therapy at hand. And if you don’t, you can still practice yoga to make sure you never have to deal with sciatica.

Learn yoga asanas from the oldest organised yoga centres in the world-The Yoga Institute. Click here for details.

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  • Mandira Kashyap
    Posted at 13:00h, 17 November Reply

    Want to know about classes in Andheri (West)

  • Shayla
    Posted at 08:30h, 11 February Reply

    Hi thank you for the great article!

    I’ve been searching google for a workout and reading some reviews but there’s very limited info on a lot of the popular online back pain programs.

    I’m a Mom of 3 and I really need something that I can do at home, at anytime of the day and I NEED to get back into old days so I can eventually feel comfortable in my life again.
    I was thinking of buying a program like sciatica sos one or something like that, but this review made me look into it more which is how I found your website. It’s also made me think that popular might not mean it’s worth the money. There’s not many reviews on google.

    But, I am just wondering what makes a relief for lower back pain? What more should I do, and will I need more then just a back pain program that I can do at home but online?
    I don’t want to waste money and all of the reviews make good points and offer some good alternatives. It’s confusing me a bit.
    I would love to get your opinion or anyone else’s if I can ??

    Kind Regards
    Shayla xx

  • Dan
    Posted at 13:47h, 11 February Reply

    Great article and suggested poses for helping with this condition!

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