6 Poses for Sciatica Pain

Six poses to help you relieve the pain of sciatica.

If you are dealing with pain in your sciatica, here are several yoga poses that will help you stretch your hip and leg muscles and relieve that pain.  The poses are listed from easiest to a little harder, so start at the beginning, especially if your pain is quite uncomfortable.

  1. The Standing Back Twist:

Put your foot up on a chair, and place the outside of your opposite hand on your raised knee (left hand to the right knee or right hand to the left knee). Place your other hand on your hip. Turning your upper body while keeping your hips facing forward hold the position for thirty seconds, then repeat with the other leg. Don’t go beyond your comfort level.

  1. BEGINNERS-Pose-Child-PoseCat and Cow:

From your hands and knees, (wrists below the shoulders and knees below the hips), exhale as you move into Cow:  drop your tailbone as you round your back and drop your chin.  Breathe as you hold for 5-10 seconds. Then inhale and come into Cat: lift your tailbone and press your chest towards the floor as you lift your head, pulling your shoulders back. Breathe as you hold for 5-10 seconds. Repeat this for 3-5 cycles.

  1. Child’s pose:

From your hands and knees, bring toes together and knees apart.  Sit back on your heels and bring your forehead to your mat.  Arms can be extended forward or resting at your sides.  Hold this as long as you like, but don’t fall asleep.

  1. Single knee spinal twist:

Lie on your back. Keeping one leg straight, bend one knee to a 90° angle, place the opposite hand on that knee. Turn to face the arm still on the floor. Keep both shoulders against the floor.  Hold for 5-10 breaths, then repeat on the other side.

  1. Seated twist:

Sit with your legs straight in front of you. Bend your right leg at the knee and place it on the outside of the left knee. The left leg can be straight or curl it up. Put the right hand flat on the floor behind you, place your left elbow on the outside of your bent knee. Turn to face behind you, keeping your legs pointing forward. Hold for 5-10 breaths, then repeat on the other side.

  1. Revolved lunge:

This is a trickier pose but really opens your hips and is a wonderful stretch. Step the right leg forward and bend at the knee. The left leg should stay behind you, keeping your feet one leg’s length apart. Turning your back, place your left elbow on the outside of your bent right knee. Bring your palms together. Hold for thirty seconds. Repeat on the other side.

You may want to repeat Child’s Pose (or save it for the last) because it is such a great relaxation.

Repeat these poses daily, or at least several times a week to help with that sciatica pain.