8 Easy Yoga Poses to Help Relieve Sciatica and Lower Back Pain In 30 Minutes


Sciatica pain is one of the most common conditions of the day, due to a stressful lifestyle, improper sitting, or the overall gene factor. But did you know how beneficial yoga is to treat this pain?

The sciatic nerve is the longest in the human body, and begins at the spine base all the way to the tight, ending at the foot. Sciatica can occur in all people, but with some, the pain is chronic and could cause severe problems.

Here are the main symptoms of inflamed sciatic nerve:

  • Pain in areas close to the sciatic, such as the lower back, buttock, back of the thigh, and/or calf.
  • Tingling, fatigue, numbness, or loss of feeling in lower limbs.
  • An electric, burning, pinching, or pins-and-needles feeling in the same area.
  • Knees weakness when standing up.
  • Foot drop: when you can’t flex your ankles enough to walk on your heels.
  • Weak reflexes in the Achilles tendon and knee.

Sciatica Pain Causes

The spine curve is the main starting point of all pain related to the sciatic nerve. This is also known as the herniated disc and asks for immediate doctor’s attention.

Around 70% of all sciatica nerve cases are due to the occurrence of piriformis syndrome. This represents a tiny muscle located deep in the buttock that instantly affects the sciatic nerve in case of spasms, strains, injury, and swelling.

8 Yoga Poses For Sciatica Pain:

Yoga represents a special discipline of stretching and tightening the body, while keeping is safe from harm and exposed to less injuries. Therefore, many people turn to yoga as a wonderful practice, which can also help amazingly in treating sciatic nerve pain.

Here are the top 8 yoga poses that will help you relieve sciatic nerve pain:

  1. The Standing Back Twist

The Standing Back Twist

Begin by placing your foot up on a chair, while keeping the back of your opposite hand on the knee.

The other hand has to go on your hip. Start turning your body by staying firm in the hips and hold a posture for thirty seconds. Switch sides and make sure not to push it if there’s a pain.

  1. The Knee Raise

The Knee Raise

Start flat on your back and raise one knee to your chest, while expending the other leg straight. Shoulders need to be glued to the floor, while you’re pushing with your knee.

  1. The Two Knee Twist

The Two Knee Twist

Start by lying flat on your back, Spread arms until you form a “T.” Shoulders need to stay on the ground, while you begin turning both knees on one side, to the middle and then to the other.

  1. The Single Knee Twist

The Single Knee Twist

Begin by lying on your back. Extend one leg straight, while bending the other knee in a 90° angle. Place the opposite hand on the bent knee and turn face towards the resting arm. Shoulders need to remain on the floor.

  1. The Twisted Lunge

The Twisted Lunge

This is the true hip opener, so don’t get upset if you don’t nail it on the first try. Step with one leg forward, while bending it at the knee. Keep the other leg behind you. Turn your back and place opposite elbow on the outside of the bent knee. Bring palms together and lock posture for thirty seconds.

      6. The Seated Twist

 The Seated Twist

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

  1. The Cat-Cow Pose

The Cat-Cow Pose

Begin on all fours. Breathe deep and star lifting the upper body by pulling your shoulders back. Breathe for ten seconds, then release and drop stomach to the ground, until you form an arch. Hold for ten seconds and release. Repeat for sixty seconds.

  1. Child’s Pose

Child’s Pose

This is the easiest and most comfortable pose of all. Kneel and begin extending forward while keeping the knees grounded. Lay out the hands in front of you. Hold the position for as long as you wish.

This pose can be practiced, just like the other ones, at any given time of the day.

Sources and References:

Like it? Share with your friends!