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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.

What Our Patients Have to Say

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Testimonial by A.W., age 32

I wanted to let you know that my pelvic floor held strong and gave me no trouble whatsoever in my trail race this morning (12 miles)! In a way, I felt like I ran better than ever because my core feels so rock solid from all the exercises you have me doing. That was especially valuable on the technical downhill - I just flew down the trail because I had confidence in my balance and form. Thank you for helping me get back to doing what I love.

-- A.W., age 32
(completed Post-partum Renewal Program using the InTone biofeedback/stim unit)

Testimonial by Rosanna R., age 35

Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.

After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They told me they "just got used to it" but I couldn't see myself living that way.

Sex wasn't just painful, it was literally impossible - IT DIDNT FIT!

Read more: Testimonial by Rosanna R.,...

Testimonial by M.M.

A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

Read more: Testimonial by M.M.

Testimonial by A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by Amanda W.

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!

-- Amanda W., 2/15/16 via Yelp!

Testimonial by Julie T.

Femina PT (née Fusion Wellness & Physical Therapy) has honestly changed my life. Before receiving treatment at Femina, I was going doctor to doctor to try and find the answer to my pelvic pain. It has taken me YEARS to find someone that can help fix this. It wasn't until my gynecologist recommended your clinic that I finally felt relief. My pelvic pain is almost gone, and granted I still have a lot more to work on with Laureen (my PT), my original problem is nearly cured. I am so grateful to her.

What is even better is she gave me practical exercises to do at home that were not tedious and provided instant (and lasting) relief. Although I mainly work with Laureen, my interaction with the owner (Heather) has been great. She is very generous, kind, and committed to her business.

It hurts to know there are women out there suffering who will never know or have the opportunity to work with women like Laureen and Heather because this issue is hardly talked about and this field is so rare. I hope more doctors and physical therapists see the value in this work and can relieve more woman of their pain.

-- Julie T., 12/4/16 via Yelp!

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