Yoga and Exercises to Relieve Sciatica Pain

Yoga and Exercises to Relieve Sciatica Pain

Sciatica is a very common problem. Sciatic pain originates anywhere in the sciatic nerve, which runs from your hip to your toes.  This problem is related to movement and sensation, and leaves the sufferer in a considerate amount of pain and discomfort. Depending on the cause and severity of sciatica, some yoga poses can help relieve and heal sciatic nerve pain.

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How Can Yoga Help With Sciatica?

This problem can be managed with the help of yoga asanas/ postures. It depends upon the cause and severity of problem. In some cases, the yoga helps to treat the problem and reduce the herniation (rupture of smooth muscles) up to a very good extent. There are various yoga poses that can align and strengthen your back. It helps to improve your condition.

Yoga Poses for Reducing Sciatic Pain

There is no need to use allopathic medications to treat your sciaticaOpens in a new tab. – because those offer only short-term effects and never really fix the issue. There is natural and fantastic way to treat the problem in natural way, exercise is one of the most effective way to improve the overall health and helps to get rid of sciatic pain. Yoga creates a stretching routine with simple poses that works wonder for your back, buttocks and leg muscles.

Here are the best yoga poses for stretching your back, improves your posture and prevents the sciatic pain.

Check also: 4 Helpful Tips for Yoga Lovers

1. Reclining Big Toe Pose – Supta Padangusthasana

(Soup-TAH Pod-Ang-Goosh-TAHS-Anna)

Meaning of Soup-TAH Pod-Ang-Goosh-TAHS-Anna

Supta = lying down, reclining

Pada = foot

Angusta = big toe


  • Take an elastic strap to do this stretch and place it around the ball of your right foot.
  • Straighten the right leg towards the ceiling while holding the strap.
  • Stretch the right leg upwards and keep the foot flexed. As you do this, both sides of your butt should be pressed against the floor.
  • Hold for 10 breaths.
  • Lower the right leg slowly by first bending the right knee towards your chest and then placing the leg on the floor.
  • Repeat on the left side.

2. Bridge Pose

 This is a fantastic pose that will strengthen the low back.


Place a block between your thighs. Press into the big toe knuckle and squeeze the block with your inner thighs. Slowly as you progress in your progress and pain management, feel free to remove the block and simply press your knees together.

Try not to arch your lower back, but create one long line of energy. Hold for three to five breaths, and repeat three times.

3. Eagle Pose

It is all-over joint opener and can be therapeutic for sciatica. This pose helps to broaden your upper back, bring your elbows in line with your shoulders, sit down deeper into your legs, and shine the collarbones forward to sit up straight.


You can do simply cross the leg and press the knife-edge or pinky toe of the crossed leg into the side of the standing calf.

4. The Standing Back Twist

Place your foot on a chair and put the outside of your opposite hand on your raised knee (left hand to the right knee or right hand to left knee). Keep your other hand on your hip. Turning your upper body while keeping your hips facing forward hold the position for thirty seconds, then switch. Repeat this process for several times.

5. The Knee Raise

Lie on your back and draw one knee to the chest while keeping the other leg straight and resting on the floor. Press it against your chest, pushing it as far down as you can, and hold the position for 30 seconds. Repeat the procedure on alternate side.

6. The Two Knee Twist

Lie on your back. Splay your arms to form a capital “T.” Keeping your shoulders on the floor, turn your knees out to one side. Keep your shoulders on the floor. Hold the position for a minute, then alternate sides.

7. The Single Knee Twist

Lie on your back. Keeping one leg straight, twist one knee to a 90° angle, keep the opposite hand on that knee. Turn to face the arm still on the floor. Keep both shoulders against the floor.

8. The Twisted Lunge

This is a trickier pose but really opens your hips. Step one leg forward, bend at the knee. The other leg should stay out behind you. Try to keep your feet one leg’s length apart. Turning your back, place your opposite elbow on the outside your bent knee. Bring your palms together. Hold for thirty seconds.

9. Staff Pose – Dandasana

This is the basic seated pose.


  • Sit down with your legs outstretched and your palms touching the floor by the sides of your body.
  • Flex your feet back, and stretch your legs.
  • Sit straight and make your spine long, as if you were pulled up by a string.

10. Standing Twist

This is the simple standing twist.


  • Place a chair against the wall.
  • Stand with your right hip next to the wall, so you face the chair.
  • Put your right foot on the chair and keep your knee bent.
  • Your standing leg should be straight and you can press your right hand against the wall for balance.
  • Lift your left heel up and turn your body towards the wall. Use hands for support.
  • Exhale, and lower your heel to the floor, but maintain the twist for a few breaths.
  • Return to the starting position.
  • Repeat the same on the left side.

You can go ahead with 3 to 4 postures as per your conveniences on daily basis.

Dr. Vikram Chauhan

This article is written by DR. Vikram Chauhan (MD - AYURVEDA). He is an expert Ayurvedic practitioner based in Chandigarh, India and doing his practice in Mohali, India. He is spreading the knowledge of Ayurveda (Ancient healing treatment), not only in India but also abroad. He is the CEO and Founder of Planet Ayurveda Products, Planet Ayurveda Clinic and Krishna Herbal Company.

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