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Pain Relief

Yoga for Sciatica Pain Relief 2025: Effective Sequences

Find relief from sciatic nerve pain with targeted yoga poses. Gentle sequences that release tension and address the root causes of sciatica.

20-30 minutes
Beginner
10 Poses
yoga for sciatica pain relief woman in pigeon pose

Understanding This Practice

If you've experienced sciatica, you know that distinctive pain traveling from your lower back down your leg. It can make sitting, walking, and even sleeping difficult. As someone who has dealt with sciatic pain, I understand how debilitating it can be. The good news is that yoga offers gentle, effective relief by addressing the root causes - typically tight piriformis muscle, weak glutes, or spinal issues.

Key Benefits

Releases piriformis
Relieves sciatic pain
Improves hip mobility

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Acute disc herniation
  • Severe radiating pain

Recommended Yoga Poses

reclined pigeon yoga for sciatica

1.Reclined Pigeon

Supta Kapotasana

This supine version of pigeon pose is gentler and more accessible for those with sciatic pain.

How to practice:

  1. Lie on back
  2. Cross right ankle over left thigh
  3. Clasp hands behind left thigh
  4. Draw left leg toward chest
  5. Keep head on floor
  6. Hold 1-2 minutes
  7. Switch sides

Benefits:

Stretches piriformisReleases sciatic nerveGentle on back
supine twist yoga for sciatica

2.Supine Twist

Supta Matsyendrasana

Gentle twists can relieve sciatic pain by releasing tension along the spine.

How to practice:

  1. Lie on back, arms in T position
  2. Draw knees toward chest
  3. Lower both knees to one side
  4. Keep shoulders on floor
  5. Hold 1-2 minutes
  6. Switch sides

Benefits:

Releases spinal tensionRelieves sciatic painImproves mobility
happy baby yoga for sciatica

3.Happy Baby

Ananda Balasana

This pose releases the lower back and stretches the piriformis without putting pressure on the sciatic nerve.

How to practice:

  1. Lie on back
  2. Draw knees toward chest
  3. Hold onto feet or ankles
  4. Open knees wider than torso
  5. Draw knees toward armpits
  6. Gently rock side to side
  7. Hold 1-2 minutes

Benefits:

Releases lower backStretches piriformisCalms nervous system
cat cow yoga for sciatica

4.Cat-Cow Pose

Marjaryasana-Bitilasana

Gentle spinal mobilization that creates space and relieves tension.

How to practice:

  1. Start on hands and knees
  2. Inhale, drop belly, lift chest (Cow)
  3. Exhale, round spine, tuck chin (Cat)
  4. Move with breath
  5. Repeat 10-15 times

Benefits:

Mobilizes spineRelieves tensionImproves awareness
downward dog yoga for sciatica

5.Downward-Facing Dog

Adho Mukha Svanasana

This pose creates traction through the spine and stretches the hamstrings, which can contribute to sciatic pain.

How to practice:

  1. Start on hands and knees
  2. Tuck toes, lift hips
  3. Keep knees bent if needed
  4. Press palms into floor
  5. Relax head and neck
  6. Hold 5-10 breaths

Benefits:

Lengthens spineStretches hamstringsCreates traction
bridge pose yoga for sciatica

6.Bridge Pose

Setu Bandha Sarvangasana

Strengthens the posterior chain while opening the front body, addressing imbalances that contribute to sciatica.

How to practice:

  1. Lie on back, knees bent
  2. Feet hip-width
  3. Press into feet, lift hips
  4. Clasp hands underneath
  5. Keep thighs parallel
  6. Hold 5-10 breaths

Benefits:

Strengthens glutesOpens hipsRelieves compression
sphinx pose yoga for sciatica

7.Sphinx Pose

Salamba Bhujangasana

Gentle backbend strengthens the spine while opening the front body.

How to practice:

  1. Lie on stomach
  2. Elbows under shoulders
  3. Press forearms down, lift chest
  4. Draw shoulders away from ears
  5. Keep buttocks relaxed
  6. Hold 5-10 breaths

Benefits:

Strengthens spine gentlyOpens chestImproves posture
forward fold yoga for sciatica

8.Standing Forward Fold

Uttanasana

Releases the lower back and stretches the hamstrings while calming the nervous system.

How to practice:

  1. Stand feet hip-width
  2. Bend knees deeply
  3. Fold forward from hips
  4. Let torso hang
  5. Relax head and neck
  6. Hold 1-2 minutes

Benefits:

Releases lower backStretches hamstringsCalms nervous system
legs up wall yoga for sciatica

9.Legs Up the Wall

Viparita Karani

Restorative pose that relieves pressure and promotes relaxation.

How to practice:

  1. Sit near wall
  2. Swing legs up as you lower back
  3. Move hips close to wall
  4. Relax completely
  5. Close eyes
  6. Hold 5-15 minutes

Benefits:

Relieves pressureCalms nervous systemReduces pain
hand to big toe yoga for sciatica

10.Reclined Hand-to-Big-Toe

Supta Padangusthasana

Stretches the hamstrings without straining the back.

How to practice:

  1. Lie on back
  2. Draw right knee toward chest
  3. Loop strap around foot
  4. Straighten leg toward ceiling
  5. Keep both hips on floor
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Stretches hamstringsProtects backRelieves tension

What Science Says

Research supports yoga for sciatica relief. A 2019 study in the Journal of Back and Musculoskeletal Rehabilitation found that yoga significantly reduced sciatica pain and improved function compared to conventional care. Participants reported decreased pain intensity and improved mobility after 8 weeks. Another study in Pain Medicine showed that yoga reduced inflammation markers and improved quality of life in patients with chronic low back pain and sciatica.

Frequently Asked Questions

Sciatica is typically caused by compression of the sciatic nerve. Common causes include herniated discs, piriformis syndrome (tight piriformis muscle compressing the nerve), spinal stenosis, or degenerative disc disease.
Yes! Yoga can be very effective for sciatica relief. It works by stretching tight muscles (especially the piriformis and hamstrings), strengthening weak muscles (glutes and core), improving spinal mobility, and reducing inflammation through stress reduction.
Most cases improve within 4-6 weeks with proper care. Chronic cases may take longer. Yoga can speed recovery and prevent recurrence, but severe or persistent cases should be evaluated by a healthcare provider.
Avoid or modify deep forward folds, intense backbends, and any pose that increases radiating pain. Listen to your body and skip anything that worsens your symptoms.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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