Do you suffer from sciatica? The sciatic nerve is one of the largest nerves in the body, stretching from your hips to your feet and toes. When any part of this nerve is compressed or irritated (as can happen with a herniated disc), pain can result. Although there’s no cure for sciatica, you can manage it by regularly doing yoga poses that relieve pressure on the sciatic nerve. It’s important to understand that not all yoga poses are created equal. Some pose types will make your pain worse, while others might help ease your symptoms. But don’t worry, we’ve got you covered with this list of 10 powerful poses that are perfect for easing sciatica pain and getting back to life again!
Tadasana: The Standing Forward Bend
This pose is a great way to begin your sciatica sequence because it opens up the hip joints, which can become tight and restricted when you have sciatica. Tight hips can put pressure on the sciatic nerve as it passes through, resulting in pain. A forward bend also relieves stress and tension in the lower back, which can be aggravated by sciatica. To do this pose, stand with your feet about hip-distance apart. Press your feet into the floor and root your heels down towards the center of the earth. Squeeze your knees together, and feel your hips opening up as you inhale. On the exhale, fold forward, letting your hands come to the floor. Make sure your back stays as straight as possible throughout the pose, and that your knees are bent slightly. Stay in this pose for about 10-15 seconds, then come back up.
Adho Mukha Svanasana: The Downward Facing Dog
Half Dog pose is great for sciatica because it opens up the hips and lower back. In addition, it strengthens the arms, shoulders, and spine. The position of the pose also helps to relieve anxiety and stress, both of which are common with sciatica. To do this pose, you’ll start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Next, lift your hips and back away from the floor, bringing the weight into your hands and the tops of your feet. Squeeze your legs together and keep your knees slightly bent. If you have any wrist issues, try placing a yoga mat or towel underneath your hands to cushion them. Stay in this pose for about 30 seconds.
Virabhadrasana II: Warrior Pose Variation
For this pose, start in Tadasana, and shift your weight slightly onto your left foot. Raise your right foot off the floor, and place the foot on the inside of your left leg, just above the knee. Press your right knee out to the side, and keep your hips square. This variation of the Warrior pose is great for sciatica because it opens up the hips and lower back. In addition, it strengthens the legs, arms, and core. Warrior pose also helps to relieve anxiety and stress. Stay in this pose for about 30 seconds, then repeat on the other side.
Bhujangasana: The Cobra Pose
Cobra Pose is a great way to relieve sciatica because it stretches and opens up the hips and lower back, which can become tight and restricted when you have sciatica. Tight hips can put pressure on the sciatic nerve as it passes through, resulting in pain. In addition, the Cobra pose helps to strengthen the spine and core, which can become weak when you have sciatica. To do this pose, lie on your stomach and bring your palms underneath your chest with your fingers pointing towards your feet. Press your hands into the floor, and lift your torso and upper back off the floor. Keep your hips on the floor. If they try to come up with you, place a yoga mat or towel under your hips to keep them down. Stay in this pose for about 15 seconds.
Kapotasan: The Pigeon Pose
Pigeon Pose is a great way to stretch and open up the hips and lower back. In addition, it strengthens the arms, shoulders, and core. The position of the pose also aids in relieving sciatica and lower back pain. To do this pose, start in a tabletop position. Lift your right knee and place your foot on the inside of your left leg, just above the knee. Your left leg should be straight out behind you. Press your right knee out to the side, and keep your hips square. If you have any wrist issues, place a yoga mat or towel underneath your hand. Stay in this pose for about 15 seconds, then repeat on the other side.
Ardha Matsyendrasana: The Half Lord of the Fishes Pose
Half Lord of the Fishes pose is a great way to stretch and open up the hips, and it also strengthens the legs and core. This pose also helps to relieve sciatica and lower back pain. To do this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Next, lift your right knee, and place the foot on the inside of your left leg, just above the knee. Press your right knee out to the side, and keep your hips square. Stay in this pose for about 15 seconds, then repeat on the other side.
When to See a Doctor
If you’re experiencing sciatica, it’s important to manage your symptoms as best as you can so that you can get back to your life as soon as possible! If you regularly practice yoga poses to relieve sciatica, you may find that your symptoms subside. It’s important to note that not all poses work for everyone. Some poses may make your pain worse, while others may help relieve your symptoms. But it’s also important to be aware of when it’s time to see a doctor. If your symptoms don’t subside with yoga, or if your pain worsens, it may be time to visit your doctor to see what other courses of action are available to you.
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