Yoga Poses For Sciatica

Sciatica is a condition characterized by pain that radiates along the path of the sciatic nerve, which runs from the lower back through the hips, buttocks, and down each leg. Yoga can be beneficial for managing sciatica by stretching and strengthening the muscles around the sciatic nerve. However, it's crucial to approach these poses with caution and avoid any movements that aggravate your pain.

Reclined Big Toe Pose B - YanvaYoga
Reclining Big Toe Pose B
Supta Padangusthasana B
Half Chair Pose - YanvaYoga
Half Chair Pose
Eka Pada Utkatasana
Equestrian Pose - YanvaYoga
Equestrian Pose
Ashva Sanchalanasana
Fire Log Pose
Fire Log Pose
Tortoise Yoga Pose - YanvaYoga
Tortoise Pose
Lotus Yoga Pose - YanvaYoga
Lotus Pose
Revolved Easy Pose (front) - Iana Varshavska
Revolved Easy Pose
Parivrtta Sukhasana
Mountain Pose (front) - Iana Varshavska
Mountain Pose
Half Lord Of The Fishes Pose (front) - Iana Varshavska
Half Lord Of The Fishes Pose
Ardha Matsyendrasana

Yoga poses for sciatica typically focus on stretching and strengthening the muscles around the sciatic nerve to alleviate pain and discomfort. Here are some types of yoga poses that can be beneficial for individuals with sciatica:

  • Hip-Opening Poses: Poses that target the hips can help release tension and tightness in the hip and buttock area, which may alleviate pressure on the sciatic nerve. Examples include Pigeon Pose (Eka Pada Rajakapotasana) and Reclining Pigeon Pose (Supta Kapotasana).
  • Forward Bends: Forward bending poses can stretch the hamstrings and lower back, which can provide relief for the sciatic nerve. Standing Forward Fold (Uttanasana) and Seated Forward Bend (Paschimottanasana) are good options.
  • Gentle Twists: Gentle twisting poses can help improve spinal mobility and release tension in the lower back. Reclining Spinal Twist (Supta Matsyendrasana) and Supine Twist (Supta Matsyendrasana) are helpful for sciatica.
  • Backbends: Some backbending poses can be therapeutic for sciatica by strengthening the lower back and glutes. Bridge Pose (Setu Bandhasana) and Cobra Pose (Bhujangasana) can be beneficial.
  • Core-Strengthening Poses: Building core strength can support the lower back and help stabilize the spine, reducing pressure on the sciatic nerve. Plank Pose (Phalakasana) and Boat Pose (Navasana) are effective for this purpose.
  • Leg Stretches: Stretching the legs and hamstrings can release tension in the lower back and buttocks, which can be helpful for sciatica. Standing Forward Bend (Uttanasana) and Seated Forward Bend (Paschimottanasana) are examples of leg stretches.

It’s important to remember that each individual’s condition is unique, and what works for one person may not work for another. If you have sciatica, it’s crucial to practice yoga mindfully and avoid any poses that cause pain or discomfort. It’s advisable to consult a healthcare professional or a qualified yoga instructor experienced in working with individuals with sciatica to get personalized guidance and modifications for your practice.

Benefits and Contraindications


Improved Flexibility: Helps release tension and tightness in the sciatic nerve area.

Strengthened Muscles: Builds core and lower back strength, supporting the spine.

Better Posture: Promotes proper alignment, reducing strain on the sciatic nerve.

Reduced Inflammation: Encourages blood flow, aiding in inflammation reduction.

Stress Relief: Yoga's relaxation techniques can alleviate stress-related sciatica.


Avoid poses that worsen acute sciatic pain.

Nerve Compression: Avoid overstretching or compressing the nerve.

Frequently Asked Questions

User Can yoga get rid of sciatica?
Yoga can be an effective, low-impact way to find sciatica relief. Often, a particular pose may help one person, but it may not work for others. You may need to try out different poses to find the most effective yogic stretch for relief from your sciatica.
what yoga poses are good for sciatica?
Yoga poses that are good for sciatica include: Pigeon Pose (Eka Pada Rajakapotasana), Supine Pigeon Pose (Supta Kapotasana), Seated Forward Bend (Paschimottanasana), Reclining Hand-to-Big, Toe Pose (Supta Padangusthasana), Cat-Cow Stretch (Marjaryasana/Bitilasana), Bridge Pose (Setu Bandhasana), Child's Pose (Balasana), Standing Forward Fold (Uttanasana), Cobra Pose (Bhujangasana), Reclining Spinal Twist (Supta Matsyendrasana)

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