Yoga Poses for Sciatica: Try These 5 Simple Yoga Poses to Reduce Your Pain

Yoga Poses for Sciatica: Try These 5 Simple Yoga Poses to Reduce Your Pain

Dr. Ambuj Tiwari
October 08, 20215 mins read

Key Takeaways

  • Cobra pose is one of the effective yoga asanas for sciatica
  • Knees-to-chest pose is the ideal yoga for sciatica pain relief
  • Practice one-legged pigeon pose asanas for sciatica symptoms

The nerve pain people sometimes feel in the leg is called sciatica. It occurs when your sciatic nerve gets compressed. While this condition occurs initially in the lower back, it then travels to the leg. Being one the longest nerves of the body, the sciatic nerve connects your spinal cord with your leg and thigh muscles. When the sciatic nerve stretches, you may feel a burning sensation in your lower back and feet. Some of the most common symptoms of sciatica include the following:

  • Feeling numb at the back of your leg
  • Facing problems while trying to sit, stand, or even lie down
  • Having a sudden shooting pain in your lower back
  • Feeling heavy in one leg
  • Doing yoga helps to ease your lower back pain and other sciatica symptoms. This practice makes your body flexible apart from strengthening your core muscles. While you may not be able to do complex yoga poses due to pain, you can try doing simple ones. This helps relieve or minimize your lower back pain, as per a study [1].

So, get your mat and towel to try out these easy yoga poses for sciatica!

Additional read: How is Doing Yoga on Carpet With or Without a Yoga Mat Helpful?

Yoga sciaticaStretch your lower back with the cobra pose

This is one of the most effective asanas for sciatica. While it helps in stretching your spine, this pose also enhances your muscle flexibility and increases blood circulation. Follow these simple steps to perform this cobra pose.

  • Place your hands under the shoulders while lying back on your stomach
  • Ensure to squeeze your elbows properly into your body
  • Inhale slowly and lift your head, shoulders and chest while doing so
  • Keep the chest open and try bending your elbows slightly
  • Continue this pose for about 30 seconds, release, and repeat for up to 3 times

Stabilize your core muscles with the locust asana for sciatica

Amongst beneficial yoga exercises for sciatica is the locust pose. To do this pose, lie on the stomach placing your fingers next to your spine. Slowly try lifting your chest, arms and head as much as possible. Then, try taking your arms away from your body while raising either one leg or both legs simultaneously. Be in this position for about 30 seconds and then relax. The locust pose enhances the strength of your spine and thigh muscles while increasing the flexibility of your hip.

Yoga exercises for Sciatica

Relieve lower back pain with the bridge pose

Doing a bridge pose opens up your hip muscles while increasing the strength of your core and back muscles. The main aim of this pose is to keep your thighs and back aligned along a straight line. Ensure to raise your hips and bring them in line with your shoulders. Hold this position for about 30 seconds.

Additional read: Importance of Yoga in Modern Life

Do a knees-to-chest pose for yoga for sciatica pain relief

This yoga pose stretches your lower back muscles and provides a lot of relief. [2] You should try this yoga pose and add it to your daily routine.

  • Keep your legs in a straight position while lying on the floor.
  • Check if the back of your knee is touching the ground or not.
  • Start inhaling slowly and get your thighs up to your chest.
  • Bend your knees and while doing it exhale.
  • Hold your knee close to the chest with the help of your arm while ensuring that your back is flat.
  • Remain in this pose for 30 seconds and do slow breathing.
  • Exhale again by bringing your legs to the starting position.

Sciatica painTry the cat-cow pose to loosen tight muscles

Among various yoga stretches for sciatica, the cat-cow pose aims to stretch the back muscles in pain. To do this pose, start by getting down on all fours with your hands and knees on the floor. Then, inhale, tighten your core and round your back toward the ceiling. This is called the cat stretch. After 5 seconds, exhale, go to a neutral back position, inhale, and point your tailbone out. This is called the cow stretch, and you must hold this position for 5 seconds and exhale. Alternate between the cow and cat stretch for up to 10 times.

Now that you know how yoga and sciatica are connected, make it a point to practice these sciatic nerve stretches regularly. Doing yoga for sciatica pain relief is only something you can easily perform at home. If your sciatica pain shows no improvement even after regular stretching, talk to specialists on Bajaj Finserv Health. Get their expert advice by booking an appointment online and address your sciatica symptoms right away!

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Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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