3 simple yoga poses for sciatic pain

3 simple yoga poses for sciatic pain

Sciatic pain originates from irritation of the sciatic nerve. The pain is usually felt from the low-back area, thigh and below the knee. The sciatic nerve is the largest nerve in the body. It originates from the spinal cord in the low back and extends through the buttocks. If you are on this article, most likely you have heard from someone that yoga is good for treating sciatic pain.

Yes, there are gentle yoga poses that are very good for treating and managing sciatic pain. However, before you start doing any poses on your own, I highly recommend you first seeing your medical practitioner and getting a deeper understanding of your condition. If you need additional information about sciatica and yoga, read my article that addresses how yoga can help, before you start practicing the poses outlined below.

If you are a regular yoga practitioner, you are already practicing poses that are really good for relieving sciatic pain. Here are a few common yoga poses that can be found in any major yoga flow. To really see significant improvements, incorporate these poses to your daily routine and find a few minutes to practice these poses daily.

1. Adho Mukha Svanasana - Downward-facing dog

This is one of the most common yoga poses of all time. One way to get to this pose is to start on your hands and knees. Next push the mat away with your hands and lift your knees off the mat and bring your belly to rest on top of your thighs. Once you are here, start to straighten your knees and feel a deep stretch on your hamstrings. Once you have straighten your knees all the way, you can work on brining your heels to the mat. 

This pose stretches your hamstrings, back of the knees and calves. It also straightens your spine, so it is a highly recommended pose for tackling sciatic pain. Keep a bend in the knees if you are having trouble straightening your spine. 

2. Sukhasana - Easy cross-legged pose

This is yet another basic and common yoga poses. Most yoga classes start and end in this seated cross-legged position. First you find your sitting bones and move the flesh out of the way from your bottom. Next, rest your palms on top of your knees and start lengthening your low back and spine. Try to sit upright and move the neck away from the shoulders. The key here is to straighten your spine and take deep inhalations and exhalations. 

Although simple, this pose stretches your hips, thighs and buttocks with minimal effort. So practice this pose whenever you can and incorporate it into your daily life. Tightness in the buttocks and hamstrings can pinch the sciatic nerve. This pose is a gentle way to release tight hips, hamstrings and gluteus. Don't hesitate to sit on a height (block/bolster) if you need space to lengthen your spine. Those with extra tight hamstrings can really benefit from sitting on a block. 

3. Bhujangasana - Cobra pose

This pose is very similar to upward-facing dog pose practiced in vinyasa flow classes. The difference here is that the knees and the thigh remains on the mat. Lay on your mat face down. Place your palms in front of your shoulder blades and gently lift your upper body off the mat with an inhalation. Feel a deep stretch on your lower back. Do not arch your back too much and try to keep your spine straight when performing this pose to get the maximum benefits.

This pose focuses mainly on your back and spine. It also gives a gentle stretch to your hamstrings and buttocks. You can control the intensity of the pose by lifting the thighs and the knees off the mat. So, remember to use this pose according to your liking without loosing the alignment. 

These are just a few of the many yoga poses that are known to relieve sciatic pain. Before you attempt advanced poses it’s always safe to get guidance from a certified professional.