6 Yoga Poses for Sciatica

Effective, Effective Yoga Poses for Sciatica

Sciatica is a specific form of back pain that runs from the lower back into the legs. When damaged, this sciatic nerve can cause pain that may make it increasingly difficult for you to complete daily tasks.

The top yoga poses for sciatica

You may find yourself asking, “What can I do to treat my pain?”. Although prescription pain medication is usually one of the first options offered for sciatica, it isn’t always the best for your body or your health.

If you’re looking for a more holistic or natural route to treating your back pain, yoga may be a great option for you.

Below are six of the most effective yoga poses for sciatica and relieving back and leg pain.

1. Downward Facing Dog

This commonly known yoga pose will help you lengthen your spine and strengthen the muscles in your thighs.

  • Begin on all fours with your hands and knees laying flat on the ground
  • Tuck your toes under your feet
  • Press your hands into the ground as you lift your hips upward
  • Drop your head and bring your ears in line with your arms
  • Lower your heels to the ground

Hold this position for a few deep breaths and repeat as necessary.

2. Half Lotus Twist

6 Effective Yoga Poses for Sciatica Try TodayThis pose is great for elongating the spine and releasing tension in your hips.

  • Start by sitting on the ground with your feet flat on the floor
  • Keeping the left leg in place, move your right leg to your left hip
  • Make sure your right knee is facing forward
  • Adjust your left foot to the outside of your right leg
  • Bring your right arm around your left thigh

As you inhale, elongate your spine and as you exhale, twist deeper into the stretch. Continue this pose for up to one minute. Then switch sides and repeat.

3. One Knee To Chest

This simple pose helps to stretch the muscles in your hips and inner thighs.

  • Begin by lying flat on your back
  • Keeping your left leg on the ground, use your arms to slowly bring your right knee towards your chest
  • Lower your shoulders and relax your head
  • As you inhale, bring your knee closer and as you exhale, release extra tension

Practice this stretch for a few breath cycles then switch legs and repeat. This is a great stretch to do while laying in bed before you rest.

4. Both Knees To Chest

Similar to the last pose, this stretch involves both legs to help to ease tension in your lower back.

  • Start by laying flat on your back
  • Bring both legs to your chest
  • Wrap your arms around your legs to keep them in position
  • Lower your shoulders and relax your head
  • Hold this position for a few deep breaths then gently lower your arms and legs back to the ground while exhaling

To maximize the success of this pose, repeat in sets or multiple times throughout the day. As an add-on to this stretch while you are holding your legs to your chest, rock from side to side to massage extra tension in your lower back.

5. One-Legged King Pigeon

This pose helps to relieve tension and stretch the muscles in your hips.

  • Begin on all fours with your hands and knees laying flat on the ground
  • Bring your right knee forward and to the right
  • Line the heel on your right foot to your left hip
  • Slide your left leg straight behind you
  • Level your hips and keep your upper body-centered

To complete this stretch lean your upper body forward and hold this pose for 30 seconds to one minute. Reverse your legs and repeat. Remember to take deep breaths while in this position.

6. Wide Child’s Pose

This relaxing pose has a variety of benefits from increasing the flexibility in your hips, thighs, and lower back to lengthening and stretching your spine.

  • Start on all fours with your hands and knees laying flat on the ground
  • Bring your knees together and lower your hips into your heels
  • Extend your arms flat in front of you
  • Relax your torso and fall into your thighs

Hold this pose for a few breath cycles to a few minutes deepening into the stretch while you exhale and releasing tension while you inhale.

Other Exercises You Can Do

According to Healthline, any exercise that targets the back and hips can be very effective in alleviating pain from sciatica and back pain in general.

Besides the aforementioned yoga poses, try the routines mentioned below as well:


Keep in mind, every case of sciatica is different; make sure you consult your doctor before applying any new changes to your physical routine.

If your doctor thinks yoga is a safe method of treatment for you, remember to listen to your body and never push yourself too hard.