10 Effective Yoga Asanas For Sciatica Pain Relief

Sciatica pain can be quite painful, given the compression and injury associated with the same. Besides the medications and treatment, nowadays, we see yoga for sciatica pain, given the several health benefits and advantages associated with yoga. We all know the advantages and pros of doing yoga every day. Several health concerns and fitness issues are kept at bay, and this is the same.

Yoga poses for sciatica are largely witnessed, and recommended by healthcare experts, given the advantages associated with it. The pain and discomfort are supposed to reduce due to regular yoga exercises, and one can seek relief through this.

10 Effective Yoga Asanas For Sciatica Pain Relief

What Are Sciatica And Reasons:

Before we get into the main yoga exercises for sciatica, let us see what exactly sciatica pain is. The sciatic nerve is present near the lower spine area, which goes through the pelvis and legs. It is the longest nerve of the body, which is also at the same time quite wide. All the muscles near calf, ankles, legs, and back of knees are supplied through sciatica. Hence, any damage to the sciatic nerve is said to cause lower back pain and muscle weakness. The pain here is quite severe and sharp, which radiates to the legs. The major reasons for the pain include irritation, injuries, and compression near the same area.

Can Yoga Help Cure Sciatica Pain?

The yoga asanas for sciatica are proved to be immensely helpful to deal with pain and also seek relief. Studies found that yoga poses help to improve all symptoms and sciatic pain. The studies reveal that besides medical treatment, yoga and natural fitness remedies work immensely to reduce costs of medical procedures and also to reduce pain. Hence, yoga is found to have the ability to reduce chronic back pain due to sciatica, improve body flexibility, and enhance the medications along with reducing pain during the process.

Symptoms And Causes Of Sciatica Pain:

Here we see what the causes of sciatica are and what are the symptoms in order to recognize the pain.


The major and significant causes of sciatica pain are as follows:

  • Pinched sciatic nerve
  • Irritation or injury around the sciatic nerve
  • Compressed due to tumor or other associated illness such as diabetes, however rarely


One can understand the symptoms of sciatic pain from these signs:

  • Pain that is severe and sharp radiating from the lower spine down to your leg
  • Discomfort near the nerves
  • Burning sensation in the area
  • Muscle weakness
  • Numbness in the affected leg.

Yoga Asanas For Sciatica Pain Relief:

Let us now see the beginners yoga for sciatica pain, and how to do them for effective results.

1. Child Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

Also known as Balasana, these are yoga stretches for sciatica. Here the child pose is popular to help immensely to tone down the body and help with body stretching and flexibility. It stretches one’s spine, lengthen, and improves body flexibility. Further, the pose is also said to be improving strength to the hips, lower back, and thigh area.

How To Do:

  • Sit on the ground
  • Here in the sitting posture, your buttocks should be resting on the heels (in vajrasana position)
  • Bring your arms above your head slowly
  • Make it a point that you are breathing in and out and do it in a relaxed manner
  • Stretch out arms with palms facing the floor
  • Continue in this same yoga pose for 25-30 seconds
  • Release this pose and relax
  • Repeat the same
  • Do not work on this pose if you are pregnant or have a knee injury

2. Cobra Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

The cobra pose also is known as Bhujangasana. This asanas for sciatica pain helps a great deal to work on stretching spine area, leg area, and promote body circulation. This helps to strengthen the back and helps bring in and boost the energy levels to improve the circulation of blood in the body. It also promotes flexibility.

How To Do:

  • Lie down on your stomach
  • Keep palms on the floor and elbows towards the body
  • Now begin to straighten the arms until the torso raises
  • Inhale and exhale at the same time steadily
  • Your chest area would be stretching out, and one should concentrate on that
  • Hold the position for 30 seconds and relax
  • If you are pregnant or have a back injury, do not attempt this pose.

3. Bridge Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

The bridge pose, also known as Setu Bandhasana. Bridge pose is popular among yoga to relieve sciatica, given that it helps in body flexibility and stretching a great deal. It helps not just to relieve pain, but also seek mental relief from avoiding tension. And It also helps blood circulation and nervous system by opening up areas such as chest and spine regions. It brings in overall well-being and fitness.

How To Do:

  • Lie flat on the ground
  • Press your feet and arms on the floor
  • Raise your tailbone upwards slowly
  • Keep thighs and feet parallel
  • Extend arms backwards to stay on top of shoulders
  • Hold for 1-2 minutes and relax.

4. Legs Up The Wall Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

This pose is also called Viparita Karani. Here this yoga poses to avoid sciatica are gentle and helps to calm down the body and works on stretching the nervous system and spine. It helps the body to recover and relax and work on muscle improvement near areas of legs, hips, and spine. Further, the blood flow and circulation near the legs area are enhanced and works wonders to reduce any kind of swelling or pain.

How To Do:

  • Lie flat on the floor near the wall.
  • Lift your legs up in a perpendicular manner
  • The legs should be kept straight
  • Allow legs to rest on the wall in the right angle variant.
  • Place both your palms apart and lie down in a relaxed manner
  • Stay in this pose for 30 seconds
  • Repeat.

5. Half Moon Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

The half-moon pose is also known as Ardha Chandrasana. This yoga poses to help sciatica pain is immensely popular to help work on balancing and stabilizing the entire body. It works wonders to balance on legs and hips and further improve flexibility and relieve from pain and stress.

How To Do:

  • Stand erect
  • Step your right foot forward hip-width apart
  • Bend your right knee placing your right hand on the floor
  • Shift your weight into the right foot stacking right shoulder over the right hand
  • Pause to get balance and now lift and extend the left leg
  • Bring left arm up and do not turn chest to the floor
  • Open the chest by firming the abdominals and stretch your upper leg to full length
  • To come out of this pose, lower left hand to left hip and bend right knee and lower the left foot
  • Do not perform this pose if you had recent surgery

6. Downward Facing Dog Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

The downward facing dog pose is popularly called as Adho Mukha Svanasana. This yoga for sciatica nerve pain is ideal for treating the body in relaxing and balancing. It helps to bring the entire body into alignment, relieve any tightness and discomfort. Further, it helps the body to relax and improve blood circulation while improving muscle strength as well.

How To Do:

  • Stand straight on the ground
  • Now begin by stretching your elbows, start off by being on four legs and lift both knees up
  • Your body should look like inverted V here
  • Press down with the help of palms and heels
  • Inhale and exhale steadily
  • Hold the position
  • Relax

7. Locust Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

The Salabhasana, which is known as the locust pose, is a lesser-known variant in yoga. However, this yoga for lower back pain and sciatica helps to strengthen the spine area and thighs. Further, it helps blood circulation near the lower back effectively. This is a bit simpler version than the sirasana. Here is how to do this yoga.

How To Do:

  • Lie on your stomach on the floor
  • Stretch the neck properly
  • Make sure chin is well placed on the mat
  • Slowly begin to raise the hip
  • Make sure the elbows are placed straight
  • Inhale and exhale; concentrate on the breathing
  • Shift the bodyweight slowly and gradually upward and stretch them up
  • Stay in this pose for 30 seconds
  • Do this for 10-15 times.

8. Knees to Chest Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

This pose is also known as pawanmuktasana, is popular sciatica yoga by Baba Ramdev. Any kind of pain and injury near the back and tightness near the lower back area along with hips, glutes, and legs are reduced effectively by doing this yoga. It further helps to gain relief from pain and injuries.

How To Do:

  • Lie down on your back
  • Draw both knees as if bending them and hold them to your chest
  • Make sure knees and ankles are together
  • Reach hands to the back of the thighs
  • Hold the opposite side elbows
  • Lift your head now and tuck the chin near the chest
  • Inhale and exhale
  • Hold for a minute and relax

9. Reclined Pigeon Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

This reclined pigeon yoga pose is also known as supra kapotasana is a popular exercise for sciatica by Baba Ramdev. This pigeon pose in a reclined manner helps much to work wonders on the lower back, hips, and helps the pain. Further, it helps in flexibility by working on stretching the nearby areas.

How To Do:

  • Lie on the back
  • Bend your knees
  • Move heels towards the hips
  • Bend right knee first and bring the right side ankle to the left side of the thigh
  • If you want to improve the position, you can also lift the left foot and draw left side knee to chest
  • Interlace both the fingers slowly and keep behind left side thigh
  • Hold and relax
  • Repeat
  • Do not do this yoga pose if you are suffering from back surgery

10. Fish Pose:

10 Effective Yoga Asanas For Sciatica Pain Relief

The fish pose, known as Matsyasana. It is known for its effect on stretching the spine and nearby areas. This Baba Ramdev yoga for sciatica pain relief is popular to work on the lower back and works near the legs too. Any swelling will reduce through body flexibility, and it provides great relief from pain.

How To Do:

  • Lie on your back on the floor
  • Keep hands relaxed beside the body and feet together
  • Breathe in slowly, lift head and chest up
  • Make sure the chest is elevated and lower the head
  • Touch the top of the head on the floor
  • Now press elbows on the ground and place weight, not on the head.
  • Also, press thighs to the floor and remain in this pose
  • Hold the pose as much as you can and relax.
  • If you have abnormal blood pressure and neck issues, do not work on this pose.

If you have sciatica pain, this yoga for sciatica pain can be of immense help to reduce pain and swelling but also to provide relief. They are exercises to work with medications and should be performed under a doctor’s advice. Tell us if you have tried any of them and how they helped you.

All these asanas should be performed under the supervision and should be undertaken only after approval from the health care provider and medications to seek relief from sciatica pain. The yoga can be done only under a doctor’s advice.

Frequently Asked Questions And Answers:

Q1. Is Walking Regularly Good For Sciatica Pain?

Ans: You can always do low impact walking and slow walking with pain. Do not perform highly intense workout sessions when suffering from nerve pain.

Q2. What Are Things To Avoid During Sciatica Pain?

Ans: Certain things must be avoided upon experiencing sciatica pain. They include bad posture while sitting, not having physical fitness, and frequent consumption of cigarettes and alcohol. Further standing for a long time should be avoided.

Q3. Can Massages Help The Pain Due To Sciatica?

Ans: Massaging the tense sciatica muscles can certainly help to gain relief from pain. However, these must be performed only after seeking the doctor’s advice and approval.

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