Yoga Poses for Sciatica Pain

Yoga Poses for Sciatica Pain

Sciatica pain is a form of nerve pain that typically affects one side of the body, going down from the buttocks to the toes. It is usually caused due to medical conditions such as a herniated disk, an overgrown bone, or even due to conditions such as diabetes. Fortunately, most cases of sciatica do not require operations or other serious medical interventions and resolve themselves after a few weeks. However, you may require doctoral monitoring. 

The pain and numbness can be quite troubling when you deal with this condition – but there are remedies available. A number of yoga poses can help you bring relief from the pain of sciatica, some of which are listed below. However, always consult your medical professional before you undertake any exercise to target this problem –

Raja Kapotasana (King Pigeon Pose)

A strong stretch for the hip region that is doable even by the more inflexible of individuals, this asana helps in targeting the piriformis. Feel free to use support if your hips do not touch the floor. Stay in this position as long as you wish to, and be sure to repeat both sides. 

Anjaneyasana (Low Lunge)

Another hip opener which also stretches and strengthens the legs, this asana also helps in opening the chest and stretching the shoulders. Practice facing a wall to build balance, and hold the pose for at least thirty seconds to feel its impact. 

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

While this asana may look complex, it is a great one for sciatica as it focuses on internal rather than external rotation, and few other poses can give the lower back the stretch it does. For the initial tries, do not bring your arm to the propped thigh; instead, let your body adjust gradually. 

Bhujangasana (Cobra Pose)

An easy asana for those with lower levels of flexibility, this pose helps in stimulating the hips and legs, while also giving the shoulders and chest a nice workout. Go for a shallow lift initially, and build up to the whole pose.

Supta Padangusthasana (Reclining Hand to Big Toe Pose)

Lie back and relax and stretch your back and hamstrings with this potent asana. It is near to impossible for all but the most flexible to nail this asana in one go, so make use of straps or supports as required – remember, it is about getting to the correct pose, not about how fast you can pull it off.

Dandasana (Staff Pose)

This easy pose helps in stretching out your hamstrings, without potentially aggravating the root cause of your sciatica pain. Place folded cloth under your hips to help you sit straighter, flex your feet and stay in the post for at least a minute.

Eye of the Needle Pose

A soothing and stretching pose for the hips and the thigh, this position helps in targetting all the areas your pain is likely to be the most at. Hold the pose for at least one minute on each side, and take some time to let your muscles adjust after you are done.


Yes. Pain not only impacts your body physically, but also creates a toll in the form of stress, frustration, and worry. All of these can compromise your mental health, and further aggravate your pain and delay your recovery. So, indulge in some meditation for relaxation and pain relief after your workout session. 

While these yoga poses are extremely useful and likely to bring you much-needed relief from your sciatica pain, do be cautious when undertaking them. If any pose gives you discomfort, immediately stop, and if the discomfort persists, contact your doctor. Indeed, these asanas should only be undertaken after you have taken due clearance from your doctor. It can be tempting to look for pain relief, but given that sciatica pain has complex biological origins, you may accidentally make your condition worse if you do not exercise due caution. So be sure to do these asanas under medical guidance.

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