A Guide to the Best Yoga Poses for Sciatica Relief

If you have ever experienced painful sciatica, you know how debilitating it can be. A typical nerve problem that often strikes those who sit for prolonged periods, like desk workers or drivers sciatica, is caused when the sciatic nerve—which runs from your lower spine down to your legs—is compressed in some way.

Fortunately, there are a variety of poses that you can do to ease the pain and discomfort of sciatica. These poses don’t require much skill or strength to execute. You don’t need any special equipment—just some floor space and maybe a yoga mat if you prefer it over carpeting.

What is the Sciatic Nerve?

The sciatic nerve is one of the longest and largest nerves in the body, running from the low back down the thigh. When this nerve becomes compressed or irritated, it can cause a condition known as sciatica. Sciatica is characterized by pain that radiates from the low back down into the thigh. The most common cause of sciatica is a herniated disc. Still, it can also be caused by irritation of the sciatic nerve itself or by an inflammation of the piriformis muscle.

Child’s Pose

The child’s pose is a restorative yoga position used to lengthen the spine and relieve tension in the lower back. To enter the pose, start on your hands and knees with your thighs parallel. As you exhale, slowly lower your buttocks to your heels and extend your arms in front of you. You should feel a stretch in your thighs and lower back. Hold the pose for as long as you like, then inhale and return to an upright position.

Downward-Facing Dog

Downward-facing dog is a great way to relieve pain and tightness in your lower back, spine, and thighs. To do this pose, start on your hands and knees with your right foot forward and your left leg back. Slowly bend your right knee and lean forward until you feel a stretch in your left thigh. Then, bend your knees and raise your pelvis into the air, keeping your spine straight. Hold this position for a few deep breaths before returning to your starting position. You can also try Half Moon Pose or Forward Bend to stretch your back and thighs further.

Cobra Pose

The cobra pose is a posture that lengthens and strengthens the spine. It also opens the chest and shoulders while toning the thighs and lower back. To enter the pose, lie on your stomach with your feet hip-width apart. Place your hands next to your shoulders, and press your palms into the floor as you lift your head and chest off the ground. Keep your elbows close to your body as you do this. You can lift your hips off the ground for a deeper stretch. To exit the pose, slowly lower yourself back down to the floor.

Half Moon Pose

The half-moon pose is a great way to stretch the spine and relieve thigh tension. To do the pose, start standing with your feet together. Then, bend forward at the waist and place your hands on the ground. Next, step one foot back and raise your other leg into the air. Finally, reach your arms up toward the sky and hold the pose for several breaths.

Call Us Today for Sciatica Relief

You can use a variety of poses to relieve sciatica. Just remember to take it easy on your lower back and take frequent breaks from sitting, and you should be able to alleviate your sciatica symptoms. You can also turn to a spine surgeon for severe sciatica pain.

If you do have sciatica, don’t hesitate to get in touch with us or speak with a member of our team so that our spine doctors can help relieve the pain and discomfort that is hurting you. Contact Orthopedic Laser Spine Surgery at (855) 853-6542 or fill out our online form.