10 Yoga Asanas for Relief from Sciatica

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Yoga helps you to build a strength and stabilise your core muscles, improve hip and spinal mobility, and treat back pain and sciatica.

The lower back, which is the origin of the sciatic nerve, can be aligned, straightened, and strengthened through yoga asanas.

Certain spinal manipulations can also help reduce pain caused by sciatic nerve impingement.

Yoga posture stretch the spine, which relieves discomfort produced by the spinal cord pushing on the sciatic nerve.

Sciatica pain can be excruciatingly painful because to the compression and harm it causes. We increasingly use yoga for sciatica pain in addition to drugs and treatments, due to the numerous health positive effects linked with yoga. We’re all aware of the benefits and perks of doing regularly. Now it’s quite evident that Yoga asanas bring a relief to sciatica pain. 

Yoga has been shown to relieve sciatica pain by treating the underlying cause. Yoga poses for sciatica, in particular, target the spinal problems and piriformis muscles, which worsen sciatica pain.

Given the benefits linked with yoga positions for sciatica, they are widely observed and suggested by health professionals. Regular yoga activities are believed to relieve pain and suffering, and this is where one can get relieffrom sciatica pain.


The sciatic nerve, which runs via the pelvis and legs, is located near the lower spine. It’s body’s longest and widest nerve . Sciatica supplies all of the tissues in the area of the calves, ankles, legs, and behind the knees. As a result, any impairment to the sciatic nerve is thought to result in lower back discomfort as well as muscle pain.

Yoga asanas for sciatica have been shown to be extremely beneficial in dealing with pain and seeking relief. Yoga positions have been shown in studies to aid with all ailments and sciatic pain. It has been already proven that, in addition to medical therapy, yoga and organic fitness cures can significantly lower medical procedure expenses and pain. Moreover, Yoga should be in your normal routine to live a happy and healthy life.

Now let us see 10 best Yoga asana’s which can practice for relief from sciatica pain:

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1.Child Pose

This yoga asana for sciatica is also called Balasana. The kid position is preferred in this area since it helps tremendously with body toning, stretching, and flexibility. It lengthens and extends the spine, as well as improving overall flexibility. In addition, the pose is supposed to strengthen the hips, lower back, and thigh muscles.

This is a basic stretch that can be done by almost anyone. The goal of child’s posture is to stretch your back tissues and spine. It is really beneficial to your lower back, back muscles, and upper back. This yoga asana can be done after any type of workout. It will bring  a relief in you sciatica pain if you’ll keep doing it regularly.

2. Cobra Pose : Bhujangasana

Bhujangasana is another name for the cobra pose. This sciatica pain asana assists a lot with stretching the spine, leg area, and promoting body circulation. This strengthens the back and aims to give in and enhance energy levels, improving blood circulation throughout the body. It also encourages adaptability.

Cobra stance is excellent for increasing back muscle strength. It increases the strength of back muscles, allowing more blood to circulate to this area. This Yoga asana has been shown to bring relief in sciatica pain.

3. Setu Bandhasana : Bridge Pose

Setu Bandhasana is another name for the bridge posture. Bridge posture is a common yoga pose for sciatica relief since it greatly improves body flexibility and mobility. It aids not only in the reduction of pain, but also in the psychological relief that comes from eliminating tension. It also improves blood circulation and nervous system function by freeing up areas like the chest and spine. It contributes to general happiness and well-being.

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4. Salamba Sarvangasana

An reversed yoga stance is Salamba Sarvangasana. It improves blood circulation and release tension in the buttocks & muscles. Because of the volume of blood and oxygen that is delivered into the sciatic zone, it is an extremely powerful asana for curing sciatica. It surely brings a relief in sciatica pain.

5. Locust Pose: Salabhasana

Salabhasana, often called as the locust pose, is a rather well-known yoga variation. This yoga asana for lower back pain and sciatica, on the other hand, helps to improve the spine and thighs. It also effectively aids blood circulation in the lower back. This is a less difficult variant of the sirasana. That’s how you do yoga and get a relief in pain caused by sciatica.

6. Bound Angle Pose: (Baddha Konasana)

Sciatica sufferers will benefit from the Bound Angle Pose. Sciatica pain can be more intense during menstruation. This pose is designed to relieve abdominal pain while also calming your lower back and thighs. You need to prcatice it daily and it’s not even tough will definitely helps you to get a relief from sciatica.

7. Downward facing Dog Pose

Adho Mukha Svanasana is a common phrase for the downward-facing dog pose. This yoga asana for sciatica nerve pain is excellent for relaxing and harmonising the body. It aids in the alignment of the entire body, as well as the relief of any tension or soreness. It also aids in the relaxation of the body and the improvement of blood circulation, and also the improvement of muscle strength.

8. Staff Pose: Dandasana

Leaning forward can be harmful if your sciatica is due ot herniated disc. The Staff Pose is an easy fix for relieving back and thigh pain.

Extend your legs out straight while sitting on your yoga mat.

Keep your feet together and your heel pressed against the ground. To sit straighter, press your palms together on either side.

Your feet should be flexed forward and backward. And you will feel that relief in your pain after practicing it.

9. Half Lord of the Fishes Pose: Ardha Matsyendrasana

The lower back is stretched and blood circulation is improved by adopting this bent posture. It is a wonderful counterpose for eliminating the negative effects of a sedentary lifestyle on the stance since it stretches the lower back, opens the hip flexors, and rotates the torso.

Half Lord of the Fishes Pose enhances spine suppleness while also avoiding muscle stiffness in the legs, resulting in a relief of sciatica pain.

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10. Knee to chest pose: Pawanmuktasana

Renowned sciatica yoga stance, pawanmuktasana, is also termed as pawanmuktasana. Any back discomfort or injury, as well as tension in the lower back, hips, glutes, and legs, can be successfully decreased by practising this yoga. It also aids in the relief of pain and injury. Best thing about this yoga asana is that you can do it on bed only anytime you feel like stretching.

 So, these were the 10 yoga asana’s to get a relief from sciatica pain which you must try if you are suffering from sciatica or any kind of body pain as yoga can cure it organically without any side effect though never over do it if you feel the pain it might worsen the situation. So be assured about if you are doing your yoga asana’s correctly or not. Also avoid sedentary lifestyle for good health.