Login
Register

Home

About Us

Diagnoses

Treatments

Classes

Resources

Media

Testimonials

Blog

Account

Blog
Register

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.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active
 

** This information is for educational purposes only and is not intended to replace the advice of your doctor. **

What They Say About Us

  • Testimonials

    • Testimonial by S.H., age 24

      I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be. It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally...

      Read more Testimonial by S.H., age 24

  • Testimonials

    • Testimonial by Fritzette H.

      I went to Heather after the birth of my third child. It was lucky, really, that I was referred to her, because my doctor had referred me to a surgeon for a possible hysterectomy or pelvic wall rebuild. Thankfully, I went to Heather before undergoing either surgery, she was able to fix the problem. She has studied extensively in women's health--even written a book about it--and was able to diagnose my problem, suggest a course of treatment (6 weeks), and then follow through with said treatment. By the...

      Read more Testimonial by Fritzette H.

Subscribe To Our Newsletter

Get access to our free downloads and a 15% discount on Heather's book "Sex Without Pain"!
captcha 
I agree with the Terms and Conditions and the Privacy policy