Soothe Sciatic Nerve Pain In 15 Minutes With These Yoga Exercises

The people who experience sciatica pain, as one of the worst problems in the body, have difficulty to sit down and standing as well.

The symptoms of sciatic nerve pain occur on a side of the lower back, can continue to the leg, and at times, even to the feet. Sometimes the pain may be felt in a single leg area the affected leg may be felt weak and cold.

Here are some other symptoms:

–           Numb thighs,

–           Weakness in the lower back or leg,

–           Tingling or burning sensation in the feet, legs, or rear,

–           Loss of control of bowel and bladder.

The sciatic nerve may be irritated by other conditions, such as back injury, spinal disorder like spondylitis, damaged or ruptured disc, or spinal stenosis degenerative disc diseases.

However, the most important thing is that you should not ignore these symptoms as if left untreated because the situation will get worse.

Even you treat it on the common conventional way, by special medications, almost all experts advise regular exercising and stretching which can relieve the symptoms.

For this reason, you can use yoga, which is a perfect discipline for this kind of issues. This is also confirmed in a study published in 2009 by The Alternative Therapies in Health and Medicine, where were compared two groups of participants. The researchers found that the group which performed yoga sessions reduced the frequency and intensity of pain significantly more that patients who relied on regular care only.

Here are yoga exercises that are the most efficient in reducing sciatic pain:

  1. Dandasana – Staff Pose

This basic exercise should be done as a warm up and stimulates blood circulation, as the pressure accumulates. Consequently, if you succeed to improve the blood circulation, a sciatic pain will be alleviated faster.

It also releases the sciatic nerve, stretches your legs and flexes your lower back.


  • Starting position – Sitting on the mat with your legs, outstretched in front of you, touch the floor with the palms on both sides.
  • Pulling the back up lengthen and stretch your spine.
  • Stay in this pose for 15-30 seconds and breathe deeply.
  • Relax.

Perform the exercise 5-10 times.

  1. Supported Bridge Pose (SetuBandhasana)

It targets the major buttock and releases the sciatic pain.


  • Starting position – laying down with your knees bent, hold the feet on the floor.
  • Keeping the arms at the sides, draw in the heels close to the buttocks.
  • With the feet press on the floor, using the palms to support your body, and deeply inhaling raise the hips off the floor and push the tailbone up toward the pubic bone. While performing it keep the knees away from each other, keeping the head, shoulders and neck on the floor and back stretched.
  • Staying in this pose for 10 to 15 seconds, breathe out and come back down.

Perform it 5 to 10 times.

  1. Locust Pose (Shalabhasana)

It stimulates circulation of blood to the lower hips, and simultaneously strengthen the lower back.


  • Starting position – laying on the mat face down, with your arms behind your body, hold the palms outwards, the toes touching each other (pointing downward) and the heels apart.
  • Touching the floor with the chin, push down the pubic bone and lengthen the neck.
  • Inhaling deeply, raise the chest, legs and arms, keeping the neck straight, your shoulders close together and the knees off the floor.
  • Breathing out, hold this pose for 5 to 8 seconds, keeping the back gently stretched.
  • Breathing again, spread the legs apart and bring them in again.

Perform this exercise five times.

  1. Spinal Twisting Pose (ArdhaMatsyendrasana)

It reduces the tension and pain in the back, improving the blood circulation.


  • Starting position – sitting on the mat, stretch your legs and place both hands on the sides.
  • Bending the knee of the right leg, place it outside of the left thigh, keeping the right toe with the left hand.
  • Using the right hand behind the back and inhaling deeply, push the upper body toward the right.
  • Hold this pose for 30 to 60 seconds,
  • Repeat the exercise with another leg.

Perform 5 to 10 times, with both legs.

  1. Pigeon Pose (Kapotasana)

As the pain could be caused by some pressure or irritating of the sciatic nerve, it should be relieved, so this pose can help.


  • Starting position – Raising your body, support the knees and palms.
  • Pushing the right knee forward, place it behind the right wrist, and the right foot in front of the left wrist, keeping the chin at a 45-degree angle.
  • Stretching the body forward, slide the left leg backwards.
  • Stay in this pose for 5 seconds and breathing in, stretch the hands forward, which helps you to bring the forehead to the floor in a position for sleeping.
  • Inhaling deeply, hold in this position for 15 to 30 seconds.
  • Pushing the left thigh toward the floor, maintaining balance push the belly slightly.
  • Lifting the head up, pull the hands back and while tucking the left toes in, pull the right leg back.

Repeat the same with the left leg.

Perform 5 to 10 times, with both legs.