Yoga For Sciatica

What is Sciatica?

Sciatica is a set of symptoms, typically involving back or lower extremity pain. It is caused by a trauma or compression to the sciatic nerve, which runs along the pathway of the back, hips, and buttocks, then branches down the legs. During an episode of sciatica, pain can generally range from a mild ache to an intense, burning sensation. Other symptoms may include tingling, burning, or numbing in the area affected by the nerve.

Yoga for Sciatica

Yoga is an effective method for treating sciatica, as well as mitigating the frequency of future flare-ups. A regularly practiced yoga routine can help strengthen the supporting muscles of the spine, help regain flexibility, and create balance in the body. Additionally, yoga can help relax the tight muscles and release tension surrounding the sciatic nerve. This can help alleviate the pain associated with sciatica.

The Benefits of Yoga for Sciatica

  • Strengthens the supporting muscles of the spine.
  • Restores flexibility and balance in the body.
  • Reduces inflammation of the sciatic nerve.
  • Improves posture and overall body alignment.
  • Helps reduce stored tension in the muscles.

Yoga Poses to Help Alleviate Sciatica

When practicing yoga for sciatica, it is important to start with poses that help stretch and relax the lower back muscles, such as Child’s Posture, the Cobra Pose, or the Downward Facing Dog. For a more intensive stretching and strengthening practice, consider:

  • Cat/Cow Pose:
    Inhale as you arch your spine up, dropping your navel towards the floor. Exhale as you round your back and press your spine downwards. Repeat for 8-10 breaths.
  • Knees to Chest Pose: Inhale as you bring your right knee towards your chest and clasp your hands together. Activate your core and press your back down towards the floor. Hold the pose for 8-10 breaths, then repeat on the other side.
  • Reclining Big Toe Pose: From a supine position, bend your right knee and bring it towards your chest. Place your left hand on your shin and your right hand around the arch of your right foot. Gently and slowly draw your foot towards your opposite shoulder blade On an exhale, continue drawing your foot and arc your spine. Hold for 8-10 breaths, then repeat on the other side.
Can You Become A Yoga Teacher At 30?

When beginning a yoga practice to help alleviate sciatica, start slowly and be aware of how your body is feeling during the movement. Slowly increasing the intensity of the poses will help to ensure a safe and effective practice.


Yoga is an effective tool for treating the symptoms of sciatica, as well as preventing future flare-ups. Practicing various yoga poses that help not only stretch and relax the lower back, but also increase core strength and muscles support, can be beneficial for those suffering from sciatica. However, when beginning a yoga practice to help reduce sciatica pain, it is important to start slowly and be aware of any sensations or changes in your body.

Send this to a friend