10 Yoga Exercises For Sciatica

Zee Media Bureau
Jul 25, 2023

Yoga For Sciatica

Sciatica is a condition characterized by pain radiating along the path of the sciatic nerve, which runs from the lower back through the hips, buttocks, and down each leg. Yoga can help alleviate sciatica symptoms.

1. Balasana

Child's Pose (Balasana): Kneel on the floor, sit on your heels, and fold your upper body forward, reaching your arms in front. This gentle stretch helps relieve tension in the lower back and hips.

2. Marjaryasana-Bitilasana

Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees, arch your back up (cat pose), and then drop your belly while lifting your head (cow pose). This dynamic movement helps to mobilize and release the spine, relieving pressure on the sciatic nerve.

3. Eka Pada Rajakapotasana

Pigeon Pose (Eka Pada Rajakapotasana): From a plank position, bring one knee forward and place it behind your wrist, extending the other leg behind you. This hip-opening pose stretches the piriformis muscle, which can sometimes irritate the sciatic nerve.

4. Setu Bandhasana

Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips off the floor. This asana strengthens the lower back and glutes while stretching the front of the hips.

5. Paschimottanasana

Seated Forward Bend (Paschimottanasana): Sit with legs extended, bend forward at the hips, and reach for your feet. This pose stretches the hamstrings and helps alleviate tension in the lower back.

6. Apanasana

Knee-to-Chest Pose (Apanasana): Lie on your back, bring one knee towards your chest, and hug it with your arms. This gentle stretch releases tension in the lower back and buttocks.

7. Sucirandhrasana

Supine Figure Four (Sucirandhrasana): Lie on your back, cross one ankle over the opposite knee, and draw the legs towards your chest. This pose targets the piriformis muscle, helping to release pressure on the sciatic nerve.

8. Supta Padangusthasana

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Lie on your back, extend one leg upward while holding your big toe with your hand. This stretch helps release tension in the hamstrings and lower back.

9. Uttanasana

Standing Forward Bend (Uttanasana): Stand with feet hip-width apart, fold forward from the hips, and reach for your shins or the floor. This stretch helps elongate the spine and release tension in the lower back and hamstrings.

10. Salabhasana

Locust Pose (Salabhasana): Lie on your belly, lift your legs, chest, and arms off the floor, engaging the back muscles. This back-strengthening pose can be beneficial for sciatica by supporting the lower back.

Guidance From Expert

Remember to perform these yoga exercises gently and mindfully. If you have severe or persistent sciatica pain, it's essential to consult a healthcare professional.

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