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Simple Tips for Using Yoga for Sciatica Pain

Sciatic nerve pain can be uncomfortable and may affect your quality of life and your activities.

Flares in sciatic pain can be debilitating, and yoga for sciatica pain can help immensly. Often times the lower back and hips can contribute to sciatic pain. Try these yoga stretches for some relief.

This article is for informational purposes only and should not be considered medical advice. Please consult with your doctor or a physical therapist for an individualized session and exercises.

Here are some stretches you can do at home, at the gym, or at the park to keep your sciatic nerve pain at bay and enjoy your day pain-free.

Figure 4 Stretch

Yoga for Sciatica Pain

  • Begin by lying down comfortably on floor or bed with one knee bent and foot on floor/bed and other foot resting on opposite knee.
  • Strap or hands are wrapped around bottom knee.
  • Relax low back and shoulders.
  • Gently bring both arms to bring bottom knee to chest to stretch opposite glute/hip.
  • Keep shoulders relaxed and keep back flat on bed/floor hips even.
  • Stretch for 30 seconds - 1 minute, and repeat 2-3x on each side. This stretches the piriformis muscle.

Seated Single Leg Stretch

Yoga for Sciatica Pain

  • Sit on the floor with your legs stretched out straight in front of you.
  • Place the right ankle on top of the left thigh, or place the sole of the right foot along the inseam of the left thigh.
  • Lean forward and allow your upper body to reach toward your thigh.
  • Hold for 15 to 30 seconds. This stretches the glutes and lower back.
  • Repeat on the other side.

Outer Hip and IT Band Stretch

Yoga for Sciatica Pain

  • Begin by lying down comfortably on floor or bed with both knees bent and feet on the floor.
  • Relax low back and shoulders. Relax low back and shoulders.
  • Wrap the hands around the back of the right knee, or loop a yoga strap around the ball of the foot.
  • Straighten the leg towards the ceiling and slowly swing the leg across the body, across midline to the opposite side.
  • Use arms for control and stability. Keep knee soft, NOT locked.
  • Stretch for 30 seconds - 1 minute, and repeat 2-3x on each side. This stretches the abductors of the hip and the fascia of the IT Band.

Seated Twist

Yoga for Sciatica Pain

  • Sit on the mat with your legs extended straight out in front of you.
  • Bend your right knee and place your foot flat on the floor on the outside of the left knee.
  • Wrap your left forearm around the outside of the right knee to help you gently turn your body toward the right.
  • Hold for 30 seconds and repeat three times, then switch sides. This twist tractions the spine, which may reduce tension on the sciatic nerve.

Seated Forward Fold

Yoga for Sciatica Pain

  • Begin in a seated position, with both legs in front of you
  • Keeping your spine long, hinge forward, feeling a stretch behind both legs.
  • Hold for 30 seconds and repeat three times. This stretches the hamstrings which can add tension to the hip and low back area.

When you are ready to try yoga for sciatica pain, give us a call to make an appointment today.

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Heather's unique physical therapy program literally changed my life! After years of struggling with vaginismus, a condition that made it impossible for me to have intercourse and very difficult to use tampons without pain, a gynecologist referred me to Heather. I was nervous for my first appointment, but Heather's professional and friendly demeanor put me at ease. She did a great job explaining each technique she was using to help my muscles relax. Heather uses a combination of internal and external stretches and exercises to relax the pelvic floor and build muscle strength. Her specially developed home program helped me quickly recover from an issue that seemed insurmountable before meeting Heather. She was optimistic about my progress and incredibly encouraging. Less than 6 months after my first session, I was able to have pain-free sex for the first time in my life! If you are suffering from vaginismus or any other pelvic floor issues, I highly recommend making an appointment with Heather and reading her book!

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A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

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My last appointment with Heather was over 6 years ago but I still think of her every day. I don’t take for granted that I can easily get out of bed, care for my two active and busy young boys, run, play tennis, clean my house, or sit at a desk for several hours at a time. None of these tasks were easy for me before meeting Heather. Eight years ago my car was struck from behind by a tractor trailer that was estimated to have been speeding. I spent 3 years working with different PTs and Drs trying to heal and move on with my life. When I became pregnant and the hormone relaxin that “relaxes” all the joints of the body and the additional weight gain erased all my progress and I was suddenly in a lot of pain again. My OB sent me to Heather for one last try.

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