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Yoga for Sciatica

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Rishikesh Yoga - Yoga Teacher Training

Yoga for Sciatica

Yoga is an excellent non-medical approach for sciatica relief. Certain yoga poses can also help relieve sciatica-related back and leg discomfort.

Certain yoga poses have been shown in studies to alleviate sciatica (low back pain), overall pain, and the difficulty of bending forward. Yoga can also help with other symptoms related with sciatica, such as difficulty walking.

Here are several yogasanas that can help with sciatica discomfort. Regular practise of these asanas will help to alleviate your sciatica symptoms. However, keep in mind that you should only begin this yoga practise with the supervision of a competent yoga master. If any asana creates discomfort, don’t force it with your body and just do what you can.

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  • Bhujangasana is a sciatica yoga pose.
  • Apanasana is a sciatica yoga position.
  • Yoga’s Adho Mukha Svanasana is used to treat sciatica pain.
  • Supta Padangusthasana is an excellent yoga pose for sciatica.
  • Shalabhasana is a yoga practise used to treat sciatica pain.
  • Setu bandhasana is a yoga posture used to relieve sciatica pain.

Rishikesh Yoga - Yoga Teacher Training

Bhujangasana is a sciatica yoga pose

Bhujangasana has been utilised as a yoga-based treatment for “gridhrasi,” as sciatica is known in Ayurvedic medicine. The cobra stance helps to strengthen the back muscles and increase spine flexibility. This asana can also help with pain alleviation.

How to Perform Asanas:

Lie on your stomach with your toes together and your hands slightly below your shoulders with your palms facing the ground.

Allow your brow to rest comfortably on the floor. Begin lifting your head off the floor as you inhale. Raise your chest while handling the body with your palms. Now, hold this position for a few seconds before returning to the original position while exhaling.

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Apanasana is a sciatica yoga position

Apana asana is useful for treating sciatica pain and numbness. This is a variation of Pawanmuktasana.

Apana asana is used to relieve lower back pain. It can also assist to warm up your lower back.

How to Perform Asanas:

Lie down on your back on the ground. While exhaling, bend both knees and bring them to your chest. Hold the fingers of both hands by interweaving them just below the knees. Allow your shoulders to fall to the earth. Stay in this position for a few moments before returning to the starting position while exhaling. Repeat two to three times more.

Yoga’s Adho Mukha Svanasana is used to treat sciatica pain

This asana can help you improve your physical mechanics and posture.

This is an active asana that can help stretch the body and soothe the mind. It may also provide relief from back discomfort caused by sciatica.

How to Perform Asanas:

Lie on your hands and knees, hands ahead of shoulders, hips over knees. Maintain parallel hands with palms outstretched.

Slowly raise the knees while exhaling. Stay in the above-shown posture for one to three minutes before lowering yourself while exhaling.

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Supta Padangusthasana is an excellent yoga pose for sciatica

This asana relieves sciatica and helps to stretch the afflicted muscles, relieving pain such as cramping. By stretching your hips, thighs, hamstrings, and groyne area, Supta Padangusthasana relieves sciatica and back discomfort. It strengthens your knees.

how to perform asanas

Lie down on your back with your legs apart. Lift your left leg and come it close to your stomach. Put a flexible strap in the paw and grip it with both hands. Now slowly stretch the leg. Bend your legs gently towards your head without bending your knees. Stay in this position for a few minutes. Release the first strap and hold the leg in this position for thirty seconds. After that, exhale and return your feet to the ground.

Shalabhasana is a yoga practise used to treat sciatica pain

Shalabhasana is another good yoga asana for sciatica. Initially, using a folded blanket under the ribs and pelvis may be more comfortable for you. Shalabhasana improves circulation in the thigh muscles and strengthens the lower back muscles.

Lie on your stomach with your hands straight on the ground around your waist. Your palms should be facing down. While inhaling, slightly elevate your head and simultaneously raise your legs in the air. Inhale and exhale while remaining in the position depicted in the above image for thirty to sixty seconds. After then, exhale and come down.

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Setu bandhasana is a yoga posture used to relieve sciatica pain

Setubandhasana can assist you deal with sciatica. If this is tough for you, utilise a cylinder for support. Just remember to keep it below the waist. For extra support, place a blanket beneath your neck. Setubandhasana stretches the neck, spine, and chest while also reducing back pain and relieving leg discomfort. This asana also helps to relax the mind.