Yoga Stretches for Sciatic Nerve Pain

Yoga Stretches for Sciatic Nerve Pain


Sciatic nerve pain is a very common disorder that affects the lower back through the buttocks and the back of the leg.

It’s caused by an irritation to the sciatic nerve due to excess pressure, injury, or development of a disease.

Typically, it is accompanied by weakness, tingling, burning, and occasionally, a limitation to your movements.

The pain comes on slowly and tends to worsen after sitting for a long time, during the night while you’re asleep, when you sneeze, or after going for a walk.

Fortunately, there are some natural ways you can cope with sciatic nerve pain and speed up your recovery.

Today we want to share some yoga stretches that focus on this part of the body to alleviate pain.

Reclined hand to big toe pose

This prone posture with the hand to big toe, or Supta Padangusthasana, is a yoga position that works your calves, tendons, and hips.

It serves to stimulate blood flow to your torso and can reduce discomfort related to PMS, sciatica, and lower back pain.

You should avoid it if you have suffered injuries to your hamstrings or have high blood pressure.

How do you do it?

  • Lie down on a yoga mat with your legs straight and together.
  • Bend your right leg toward your chest and hook a stretching band around your foot.
  • Straighten the leg and hold the band with both hands while you stretch your leg toward your head as far as possible.
  • Gradually lower the right leg to the initial position and repeat these steps with the other leg.
  • Concentrate on your breathing and try to hold each leg for 30 seconds.

    Downward facing dog

Downward facing dog, or Adho Mukha Shvanasana, is a typical warm-up activitythat’s used to stretch the body before practicing yoga.

It focuses on working your hamstrings, lower back, buttocks, and your stabilizer muscles.

Practicing this stretch increases your strength throughout the body, especially in your arms, legs, and feet.

How do you do it?

  • Position yourself on all fours, with your feet placed hip-width apart and your palms flat on the floor.
  • Raise yourself onto your toes to go into downward facing dog.
  • Avoid arching your back too much to avoid incorrect muscle contractions.
  • Lift your ribcage to place your weight firmly on your shoulders.
  • Push your tailbone toward your heels and press through the inside and outside of each foot.
  • Hold this pose for 30 seconds and then relax.

Extended side angle pose

The extended side angle pose, or Parsvakonasana, is a position that, in addition to stretching both sides of your body, helps you work the muscles of your legs and pelvis.

How do you do it?

  • Stand with your heels apart and turn your right foot so that your toes are perpendicular to your left leg.
  • Press down on the outside of your left foot and bend the right knee so your thigh is parallel with the ground and your knee is above the ankle.
  • Place your right elbow on your right knee and raise your left arm over your head.
  • Straighten the left side of your body, breathe, and hold this position for 20 to 30 seconds.
  • Rest for 30 seconds and repeat on the other side.

Bridge pose

The bridge pose, or Setu Bandhasana, is a popular pose that works the glutes, legs, abdomen, and lower back.

How do you do it?

  • Lie on a yoga mat, bend your knees, and lift your buttocks off the mat as high as you can.
  • Keep your feet hip-width apart and your arms at your sides.
  • As you raise your pelvis, be sure to keep your spine straight.
  • Your thighs should remain parallel to each other and your chin should touch your chest.
  • Concentrate on your breathing and hold this position for 30 seconds.
  • Inhale as you lower your body, rest for 20 seconds, and repeat this three times.

If your sciatic nerve pain is not reduced after these exercises, talk with your doctor.

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