Yoga Poses for Sciatic Pain | Correct Body Maintenance

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Yoga Poses for Sciatic Pain


If you have experienced Sciatica, you would know about it! It is described as pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve root in the lower back, often owing to degeneration of an inter vertebral disc or an injuries which has caused the body to become misaligned. Pregnant women also commonly experience Sciatic pain when in the later stages of pregnancy.

I personally have found these few yoga poses great to stretch out and strengthen my hips, quads and back muscles, helping me keep my sciatic pain at bay, along with my chiropractic adjustments of course!!!

Chiropractic Care is the best way to treat Sciatic pain as the spine and disk need to be realigned. As well as Chiropractic, Exercises, Strengthening and stretching the muscles around the surrounding areas will also help alleviate pain and get you living pain free faster and for longer between visits to your chiropractor.  Although many patients may feel like bed rest at a flare up of  sciatic pain, inactivity will at times make the pain worse, so it is best to get moving if possible. If exercise is too painful swimming and gentle exercises in water are highly recommended.

Furthermore, without exercise and movement, the back muscles and spinal structures  become deconditioned and less able to support the back. The deconditioning and weakening can lead to back injury and strain, which causes additional pain. In addition, active exercise is also important for the health of the spinal discs. Movement helps exchange nutrients and fluids within the discs to keep them healthy and prevent pressure on the sciatic nerve.

Please perform these poses with caution, and if you have severe injuries please consult with a qualified practitioner before trying these poses.

Pigeon Pose Hip opener starting on all fours bend the right leg as close to 90 as possible while extending the left leg back behind the body. Be careful if you have knee injuries. This pose increases exterior range of motion of the hip socket & lengthens hip flexors. Also great to lie  tummy flat on the floor and relax into the hips

Triangle pose (Trikonasana) step feet about 4 to 5 feet apart aligning the heels. Point toes to the top of the mat. Your back foot at a 45-degree angle, Lift through the arches of your feet, Raise your arms to the side to shoulder-height, then move your hips forward slightly and bring right hand on your knee, shin or ankle extending your left arm up straight. Stretches hips, groin, hamstrings, chest and spine.

Half bridge pose Lie on the back bringing heels under the knees. Slowly press up pushing the hips upward. Bring hands together and push forearms downward to get hips elevating higher. Strengthens  quadriceps & stretches spine.

Spinal twiston your back bring right knee to the chest, send across the body holding the right knee with the left hand.  Bring the right arm out the side of the body straight (palm down) and looking towards the right. Keep both shoulders squared on floor