5 Yoga Poses For Sciatica-Related Nerve Pain [Updated for 2021]

May 21, 2021

The Benefits of Yoga

If you suffer from sciatica-related pain, you know just how intrusive and sometimes debilitating it can be. Plus, engaging in rigorous physical activity can further aggravate your discomfort, making it difficult to stay active.

Yoga offers a more gentle way to stay physically active — incorporating both stretching and relaxation techniques in order to reduce tension, loosen the muscles, increase flexibility and release endorphins. Keep reading to find 5 easy yoga poses that can help those dealing with sciatica-related pain.

 

 

1. Half Lord of the Fishes Pose (Seated Twist)

1. Sit on the floor with your legs straight out in front of you. Bend your knees and slide your left foot under your right leg to the outside of your right hip. Lay the outside of your left leg on the floor and step your right foot over the left leg. Your right knee will point to the ceiling.

2. Exhale and twist toward the inside of your right thigh. Set your left arm on the outside of your right thigh and your right arm on the floor behind your right side. Pull your torso and right thigh together.

3. Concentrate on lengthening your tailbone into the floor and twist gently while elongating your neck and spine.

4. Twist a little more with every exhalation. Stay for 30 seconds to 1 minute. Return to the starting position. Repeat on the left side.

 

 

2. Revolved Chair Pose

1. Begin in an upright standing position. Inhale and reach your arms overhead. Exhale and shift your weight to your heels, bending your knees.

2. Bring your palms together in front of your chest. Lengthen your spine, shift your weight onto your heels, and bend your knees as if you are sitting in an invisible chair.

3. Twist your spine and press your left arm against the outside of your right thigh. Continue to deepen your twist.

4. Hold for 5 breaths. Then exhale, unwind and switch sides.

 

 

3. Cat Pose

1. Begin on the floor on all fours. Flatten your back and place your palms firmly on the floor.

2. As you inhale begin to tilt your head back, while pushing your navel towards the ground and raising your tailbone.

3. Hold and take several deep breaths.

4. Exhale and drop your chin to your chest while arching your back as much as you are able. Hold.

5. Repeat five or six movements.

 

 

4. Resting Pigeon Pose

1. Begin in the cat pose. Outstretch your right leg behind you so that it is parallel to your mat. Bend your left knee and flatten the outside of your left thigh to the ground. Your left foot should be in front of your right hip.

2. Lower both hips to the floor and place your hands alongside your hips. Hold for 2-4 breaths.

3. Walk your arms forwards and stretch over your front leg until your forehead rests on the floor. Breath into the sensations as you stretch your hips and spine.

4. Take 4 breaths, release, and repeat on the other side.

 

 

5. Bridge Pose

1. Lie on the floor and bend your knees with your heels as close to your lower back as you are able.

2. Exhale and press your hands and feet into the floor while pushing your tailbone upwards, firming the buttocks, and lifting the buttocks off the floor.

3. Lengthen your tailbone towards the back of your knees and clasp your hands together below your pelvis while extending through your arms.

4. Hold for 30 seconds to 1 min and release with a long exhale, lowering your spine back to the floor.

 

Manage sciatica-related pain comfortably from home. 

We hope that our 5 yoga poses for sciatica-related pain helps you find ways to stay active safely, so you can feel more like yourself and do the things you love again.