9 Easy Yoga Positions to Relieve Sciatica Pain in 16 mins or Less

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About 40% of people around the world have a chance of experiencing some sciatica pain during their lives. The sciatic nerve connects the base of the spine all the way to the foot and is the longest nerve in the body.

How can people recognize the sciatica problems?

Symptoms of sciatica can be felt as a numbness or tingling anywhere in your buttocks, legs or feet, or it can manifest as severe pain in those areas.

Sometimes sciatica causes unexpected weakness in the legs, reducing flexibility in the ankles and reducing reflexes in your Achilles tendon. However, the people most common feel a pinching sensation in the butt or legs as they walk.


Besides many exercises recommended for relieving sciatica, there are some yoga stretches which can significantly ease the discomfort of sciatica. We offer here nine of the simplest poses that even yoga beginners will be able to master.

1)         Standing back twist.

This pose has many variations, which makes it one of the most useful. It can be done everywhere and all you need is a chair or something else to elevate your foot. Be sure that you turn in the direction of your raised leg.

2)         Knee raise.

Begin lying on your back. Bring one knee up to your chest, while another leg is straight on the floor. The raised leg should be pressed against your chest as firmly as you can. Hold this position for thirty seconds, keeping your shoulders flat on the floor.

3)         Reclining big toe pose.

For this stretch, you need an elastic strap (thin towel, or a belt). Place the elastic strap around the ball of your foot and straighten the leg up towards the ceiling, keeping your toes flexed back towards you. Your buttocks should be firmly on the floor.

If you find it hard to keep your leg fully extended, then keep it as straight as you can

While you lower your leg, bend at the knee first bringing it to your chest, and then straighten your leg to the floor.

4)         The single leg twist.

Lying on your back, drape one knee over another, which should be straight. Place your closest hand on the bent knee, another on the floor on opposite side and turn your upper body to face in the opposite direction. Hold this position for 30 seconds and repeat on opposite side.

5)         Upright king pigeon pose.

This is a basic variation of the king pigeon pose, which you can do anywhere. For this pose, you need a coffee table or another hip-height surface. Placing your right leg up on the table, lean forward, shuffling back with your foot on the ground in order to do stretch more intense. By leaning forward over your bent leg and standing up straight, you can experiment the stretch of the hip.

6)         Simple seated twist.

Begin sitting on the floor and fold one leg over another, and draw another leg back so that the heel of your foot meets your buttocks. Start the stretch by rotating your body to look in the direction of your top leg. Holding your top leg to keep the stretch taut, try to maintain a straight back and breathe deeply and twist. Repeat on another side alternating the sides for 1 minute.

7)         Staff Pose.

Even though it is a basic pose, this is a very effective when performed properly. Begin sitting on the floor with your legs outstretched and your palms flat on the ground beside you. Your toes should be towards your body, while your heels should be planted and your legs straight. Hold this pose for some time, so you’ll be surprised at how it stretches your hamstrings. (Picture 7)

8)         Standing hamstring stretches.

This pose is very useful for stretching the hamstring. Keep your raised leg at hip height or below and keep your hips facing forward. To make this stretch harder, bend forwards over your knee, keeping your back and leg perfectly straight.

9)         Child’s pose.

Position yourself on your knees, drape yourself forward and gently stretch your arms out ahead of you. As it stretches out your back and arms this is a fantastic pose to do at the end of every day.

When you suffer from sciatica over long periods of time, it can be painful. By doing these simple yoga poses every day you will relieve the pain.

Hold all of these poses for ten breaths, or thirty seconds, and to repeat on the opposite side of your body.


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