10 Best Yoga Poses for Sciatica Pain Relief

Yoga for Sciatica: 10 Best Yoga Poses for Pain Relief

Those who suffer from Sciatica pain, can relate with this. Numbness, a tingling sensation, and slight discomfort are the tell-tale signs that you have Sciatica. It starts from the lower back and goes down through the buttocks and causes pain at the back of the legs. It can affect your leg partially or fully. Most of you suffering from Sciatica, may experience extreme or mild discomfort. Top reasons behind sciatica pain are herniated or slipped disc, degenerative disc diseases, bone spurs, and back injuries, to name a few. So, let us explore yoga for sciatica. 

10 Best Yoga Poses for Sciatica Relief

1. Child Pose ( Balasana):

You are required to sit on your knees, with the heels touching the buttocks. Thereafter, you bend forward, with both hands on each side. Your head touches the floor, with your chest placed right between the knees. Breathe regularly to gain the complete benefits of the pose. 

2.Downward -Facing Dog Pose (Adho Mukha Svanasana)

This is another excellent posture for those who are suffering from Sciatica. You must start on all fours, in this asana. Thereafter, slowly raise the buttocks upwards. Support your body with your hands and the soles of your feet. It involves dropping the head downwards with ears touching the upper arms and chin thrust towards the chest. Hold yourself in this posture for some time, before moving to the starting position. You can refer to the yoga poses for sciatica with pictures.

 3.Cobra pose (Bhujangasana )

Start by lying down on your stomach, with the legs stretched backward. Bend the hands at the elbows in such a manner, that they are directly below the shoulders. Your elbows must be in close contact with your torso. Look straight ahead while supporting the position resembling a raised snake. The head, chest and abdomen are off the mat in this position. 

4. Locust Pose (Shalabhasana)

You start this posture, in the same position while lying down on your stomach. The hands are beneath the thighs, wherein you lift the legs together upwards. Another variation is there, in which the hands are stretched backward parallel to the mat.  You must balance the body on your abdomen and pelvis. Initially, most practitioners just raise their legs, but slowly you can also lift your chest and head. 

5.Wind Release Pose (Pawanmuktasana )

Start by lying down on your back. Slowly bring the legs towards the chest, bending them. The knees should move towards the chin, slowly, lift the head and wrap your hands around the knees, with the forehead touching it, as well. 

6.Cow Face pose (Gomukhasana)

It is a passive stretch position, which helps the hip rotators unwind. Start from Dandasana, proceeding to bend the right knee and bringing the right leg over the left leg. You must use your hands to draw the leg closer to the outer area of the left hip. Stack the knees. 

7.Pigeon Pose (Raja Kapotasana)

This is another posture, which helps to alleviate sciatica pain. This is one of the best poses for sciatica pain. You have to stretch one leg backwards, and fold another leg in front, while supporting the body perpendicular to the floor, with hands on both sides. 

8.Half Lord of The Fishes (Ardha Matsyendrasana )

This is the simple half spinal twist, which gives the piriformis a mild stretch. Start in Dandasana, and bend the left leg and place the left foot on the floor, beside the right hip. Bring the right foot over the left knee, and place the right foot flat on the ground. You have to place the right hand on the floor for support. For the left arm, it has to go over the right knee. Spine stays erect, while inhaling on opening stances and exhales, during the deep twists. 

9.Legs Up The Wall Pose (Viparit Karani Asana)

Legs up on the wall, is one of the simplest poses to practice at bedtime. Raise the legs with support from the wall. The legs remain perpendicular to the torso. Breathe normally. This aids in blood circulation and relieves lower back pain. 

10. Cat-Cow Pose (Marjarya-Bithila Asana)

You can also practice this pose, in which you inhale and raise your spine towards the ceiling, lowering the head. In the next instance, you must lower the belly and take your head upwards. The tailbone also faces upwards. Alternating between two poses is beneficial for your spinal mobility. It decreases stiffness as well. Refer to the yoga poses for sciatica with pictures below. 

Yoga Poses to Avoid with Sciatica

If you are interested in alleviating your sciatica pain, then you must practice the above poses, and avoid the below ones. 

• Forward Bends – Uttanasana is something you must avoid. 
• Deep Twists – These are also a complete No-no. 
• Core Leg Exercises – You must avoid these as well. 

Precautions Before Doing Yoga for Sciatica

Certain precautions need to be taken prior to performing yoga for sciatica. It is advisable that you always seek medical advice from your doctor if you have sciatica due to a slipped disc or other severe cases of pain in the lower back. If pregnant, engage in prenatal yoga only.

Do not perform deep twists, forward bends, or stretches as these could increase the pressure on the sciatic nerve. Should you experience severe pain, numbness, or any form of discomfort when doing any yoga poses, stop instantly. Beginners should consider seeking the assistance of a trained yoga teacher.

Take Away…

Practice yoga for sciatica, to get rid of the nagging pain. You can join a yoga teacher training India to gain valuable knowledge on the correct methodologies.