Yoga for Sciatica Pain: Try 10 Effective Yoga Poses to Relif Quickly

If you happen to experience sciatica, you know it can be very painful, and being aware of the best ways to relieve it is great to feel better quickly. And yoga is a great way to relieve sciatica nerve pain.

There are different yoga poses that can help stretch and strengthen the muscles around the sciatic nerve.

There are several things in terms of yoga for sciatica pain from the best poses to those to avoid and more. Let’s go through everything you have to know in this guide; make sure to read until the end to relieve your sciatica nerve pain efficiently.

What is Sciatica?

Sciatica is a condition that results in pain, numbness or tingling in the lower back and legs. This occurs when the sciatic nerve, which runs from the lower back down the leg, is irritated or compressed.

Common causes of sciatica include herniated discs, spinal stenosis, and Piriformis Syndrome. Symptoms of sciatica can vary from mild to severe, and may include pain that radiates from the lower back to the leg.

While this isn’t the case for all patients, sciatica is sometimes chronic and should be handled and treated appropriately. Treatment for sciatica may include physical therapy, exercises, and stretching, but the best of them all is yoga.

Most Common Symptoms of Sciatica

Sciatica is the term for pain that radiates from the lower back, down one or both legs. The sciatic nerve passes through the pelvis and exits at the back of each hip joint, then runs along or just under one of your buttocks to reach your feet.

Sciatica most often affects people in their 40s and 50s, but younger people can sometimes suffer from it. The most notable symptoms are:

  • Loss of movement
  • Tingling or numbness in the leg and feet
  • Numbness in the lower back, buttocks, leg, or feet
  • Moderate to acute pain in the lower back, buttocks, legs, or feet

Naturally, there are other symptoms that can happen, depending on the individual, but these above are the most common.

What is sciatica pain like?
Source: cordus

Benefits of Yoga For Sciatica

Yoga has been shown to be an effective treatment for sciatica pain as it can help to stretch and strengthen the muscles in the back and hips, which can help to relieve the pain. If performed regularly, yoga can also help prevent serious complications of sciatica.

Back in 2016, a study by the National Institutes of Health reported that yoga is as effective as other treatments to reduce bank pain disability and is more effective to reduce compared to usual care.

Needless to say, this will help in limiting the amount of medication taken by the patient and, instead, use a natural method like yoga.

Apart from that, it’s worth noting that yoga can also help with depression and anxiety, which are proven to make sciatica worse.

All in all, yoga is very beneficial for sciatica, no matter the severity, and will certainly improve the patient’s moving limitations in activity.

Is Yoga or Pilates Better for Sciatica?

Both yoga and pilates are good solutions for sciatica. The choice between the two physical activities is only personal preference. We suggest doing whichever you feel more comfortable with. We suggest trying a few classes of each to see which one you like better.

What Yoga Poses to Avoid if you Have Sciatica?

While yoga is great for sciatica, some poses should be avoided if you have sciatica, since they can exacerbate the symptoms. Apart from Downward-Facing Dog, you should avoid forward bends poses as they might exacerbate the strain on the lower back as well as the pelvis.

Listen to your body and respond accordingly rather than forcing yourself into uncomfortable posture that could cause pain or discomfort in any way.

Top 10 Yoga Poses for Sciatica Pain

There are several Yoga poses that can be helpful to those suffering from sciatica nerve pain. While there are different treatments for sciatica pain, yoga can help to alleviate the symptoms by stretching and strengthening the muscles in the low back and legs.

These are the best yoga poses that will help you efficiently.

Child’s Pose (Balasana)

Child’s Pose is a restorative yoga pose that can be beneficial for those who are suffering from back pain, fatigue, and stress. The pose is easy to do and you’ll only need a few minutes.

To begin, start in a kneeling position with your knees hip-width apart and your buttocks resting on your heels. Then, slowly lower your forehead to the mat and extend your arms out in front of you.

You can stay in this position for as long as you like, but make sure to take deep breaths and relax your whole body. Child’s Pose is an easy way to get some relief from back pain, fatigue, or stress. Give it a try next time you need relief from your pain.

Downward-Facing Dog Yoga Pose (Adho Mukha Svanasana)

Downward-Facing Dog is one of the best and most comfortable yoga poses for sciatica pain. In order to do the pose, you will need to start on your knees and hands with your palms flat on the ground and your shoulder-width apart.

From there, you will need to tuck your toes below and elevate your hips, straightening your legs as you do so. You should eventually end up in an inverted ‘V’ shape with your heels pressing into the floor and your head hanging down between your arms.

If this is too difficult at first, you can try bending your knees slightly. Downward-Facing Dog is an excellent pose to stretch out your shoulders, back, and hamstrings. It can also help relieve stress and improve circulation.

Half Moon Pose (Ardha Chandrasana)

The Half Moon Pose is a popular yoga pose that offers a number of benefits, including the relief of sciatica pain. This pose helps to improve balance and coordination, and it also stretches the muscles in the legs and hips.

To perform the Half Moon Pose, begin in standing mountain pose with your feet together and your hands at your sides. Then, take a step forward with your right foot, keeping your left leg straight.

Flex your right knee and position your hand on the ground next to your right foot. Reach your left arm up toward the sky, and then slowly start to lean to the right side, opening up your chest.

Remain in this position for several breaths before returning to standing mountain pose. With regular practice, you will be able to perform the Half Moon Pose with ease.

Cobra Pose (Bhujangasana)

The Cobra Pose is a beginner-level yoga asana and is traditionally performed on an empty stomach. It is recommended that you wait at least 4 hours after eating before attempting the Cobra Pose. If you have any conditions, please consult your doctor before practicing it.

To begin, lie flat on your stomach with your feet hip-width apart and your palms flat on the floor next to your chest. Pressing your hips and thighs into the floor, slowly lift your head, neck, and shoulders off the floor.

Keep your elbows close to your body and look straight ahead, not straining your neck. Remain in this pose for 5 breaths before releasing back to the starting position. Repeat 3 to 9 times.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

The Half Lord of the Fishes Pose is a twist that primarily stretches the muscles of the back, neck, and shoulders. It also can give a good massage to the kidneys and intestines, which helps with detoxification.

To practice the Half Lord of the Fishes Pose, begin in a seated position with your legs extended in front of you. Then, bend your right knee and place your right foot on the outside part of the left hip.

Next, place your right hand behind you on the floor and twist your torso to the left, placing your left elbow on the outside of your right knee. You should now be looking over your right shoulder. Hold this position for 5-6 breaths before repeating on the other side.

The Locust Pose (Salabhasana)

The Locust Pose is another one of the best yoga poses for sciatica pain relief. The benefits of the Locust Pose include increased strength and flexibility in the back, shoulders, and legs. In addition, this pose helps to improve digestion and respiratory function.

To enter the Locust Pose, begin by lying flat on your stomach with your palms facing down. Then, engage your core muscles and lift your chest, head, and feet off the floor. Your arms should remain by your sides, with your palms pressing firmly into the mat.

From here, you can either hold the pose for several breaths or continue moving through a vinyasa flow. You should remember to keep your core in use during the entire posture to avoid putting strain on your back.

Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose is a beginner-friendly backbend that can be done with or without props. It’s a good way to open up your chest and release tension in the shoulders and spine.

Lie on your back with your both feet on the ground and your knees bent. Put your hands on the floor, palms down. When exhaling, press on your feet, and lift your hips and tailbone toward the ceiling.

Keep your feet and thighs parallel when pressing your arms and shoulders into the ground. Hold the pose for four to eight breaths, or up to 30 seconds then release with an exhale. If you have any neck pain, place a block beneath your sacrum with the block in its lowest setting.

You can also place a strap around your thighs for added support. Remember to keep your breath smooth and even as you hold the pose. The Bridge Pose is a fantastic pose to release tension from the spine.

Reclined Pigeon Pose (Supta Kapotasana)

The Reclined Pigeon Pose is a restorative yoga pose that can be helpful in relieving back pain. It is a good choice for beginners, as it is relatively easy to do and does not put any undue stress on the back.

To perform this pose, start by lying on your back. Keep your feet flat on the ground and your knees bowed. Then, take your right ankle and place it over your left knee.

The next step is to take your thigh on the left to then pull it in direction of your chest. You will feel a subtle stretch in your hip and right glute. Once you are in this position, simply relax into the stretch.

To release it, gently bring your left leg back to its starting position and then repeat on the other side. The Reclined Pigeon Pose can be held for up to 2 minutes at a time depending on your flexibility.

Knees-to-Chest Pose (Pawanmuktasana)

The Knees-to-Chest Pose is another simple yet effective pose that can be done by anyone, regardless of their yoga experience. The pose helps to stretch and strengthen the lower back, hips, and groin. It also helps to massage the digestive organs and improve circulation.

To do the pose, lie down on the back keeping your knees bent and your feet flat on the floor. Then, bring your knees in toward your chest and clasp your hands around your shins. Stay in this position for a minimum of 30 seconds, then release and repeat as needed.

Remember to breathe deeply throughout the pose, and focus on lengthening the spine.

With regular practice, you will soon see the benefits of the Knees-to-Chest Pose in your own body and mind.

Apanasana (Pavanamuktasana or Knees to Chest Pose)
Source: fitzabout

Bound Angle Pose (Baddha Konasana)

Bound Angle Pose is a popular yoga pose that can be performed by people of all ages and levels of experience. The benefits of Bound Angle Pose include increased flexibility in the hips and groin area, improved circulation, and reduced stress levels.

To do the Bound Angle Pose, sit on the ground with the soles of your feet touching. Then, use your hands to bring your feet closer to your body, until your knees are bent at a 90-degree angle.

You can then either keep your spine straight or lean forward from the hips to deepen the stretch. Hold the pose for up to 5 minutes, then release and repeat on the other side.

How to Do Bound Angle Pose in Yoga (Baddha Konasana)
Source: openfit


Sciatica is a condition that can cause pain, numbness, or tingling in the lower back and legs. While there are many treatments available, yoga may be one of the most effective. This was everything you needed to know about yoga for sciatica pain.

These top yoga poses for sciatica, from the Bridge Pose to the Child’s Pose and the Locust Pose, will make you feel better in no time and relieve your pain, no matter the severity.

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