8 Easy Yoga Poses to Relieve Sciatica Pain in 16 Minutes or Less

Sciatica is a pain in the lower back and limb mainly caused by a compression of the sciatic nerve. The sciatic nerve is the widest and longest nerve in your body. It starts at the spine base and runs right down through your thigh and calf muscles to your foot. There are several yoga poses or stretches that can help you relieve sciatica pain or prevent it.

The average person has a 40% chance of experiencing this pain throughout their lives. It might not be a chronic pain, but you could have trouble with it. That’s kind of a startling statistic until you learn that not all sciatica trouble causes pain. Sometimes it’s as simple as tingling in your legs or weakness in your knees.

Symptoms of sciatica issues

  • Pain anywhere along the sciatic nerve
  • Fatigue, loss of feeling in your legs or numbness
  • Tingling, pinching or burning sensation
  • A weakness that can cause your knees to buckle when you stand up from sitting.
  • Foot drop: a condition in which you are not able to flex your ankles enough to walk on your heels.
  • Reduced reflexes in your Achilles tendon and knee.

The cause of Sciatica is mostly herniation in your lumbar spine. Nearly 70% of sciatica cases are caused by piriformis. This muscle is one of a few small deep hip rotators that help you to turn your thigh out.

Relieve Sciatica Pain

There are several yoga poses or stretches that can help you relieve sciatica pain or prevent it.

The Standing Back Twist

relieve sciatica pain

Put one of your feet up on a chair, and place the outside of your opposite hand on your raised knee. Place your other hand on your hip. Turn your torso while keeping your hips fixated forwards and hold that position for 30 seconds, then switch.

The Knee Raise


While lying straight on your back, draw one knee to your chest. Push down with your knee and pull up with your hands. Keep your shoulders on the floor.

The Two Knee Twist


Lay on your back, splay your arms to form a capital “T” and while keeping your shoulders on the floor, turn your knees out to one side. Keep your shoulders on the floor and hold the position for a minute.

The Single Knee Twist

Lie on your back and while keeping one leg straight, bend the other knee to a 90° angle and place the opposite hand on that knee. Turn to face the arm still on the floor. Keep both shoulders on the floor.

The Twisted Lunge

lower back pain treatment

Step with one leg forwards and bend at the knee. Keep the other leg behind you. Try to keep your feet one leg’s length apart. While turning your back, place your opposite elbow on the outside of your bent knee. Bring your palms together and hold for 30 thirty seconds.

The Seated Twist


Sit on the ground with your legs straight in front of you. Bend one leg at the knee and place it on the outside of the other knee. You can keep the other leg straight or curl it up. Put one hand flat on the floor behind you and then place your opposite elbow on the outside of your bent knee. Turn to face behind you while keeping your legs pointing forward.

The Cat Pose

lower back pain treatment

Get on your hands and knees. Bend your back down and lift your chest by pulling your shoulders back. Breathe and hold for ten seconds. Return to a flat back, then tuck your chin into your chest and raise your back. Hold for ten seconds and release. Do this for a minute or two.

Child’s PoseIMG_3318

Get down on your hands and knees and then rock your seat back onto your heels, leaving your hands on the floor in front of you. Hold for as long as you can.

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