Sciatica Yoga—Some Poses May Reduce Your Symptoms

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Sciatica Yoga—Some Poses May Reduce Your Symptoms

There are a number of ways you can reduce sciatica pain, including some alternative methods like yoga. The slow, deliberate moves of this ancient exercise stretch and strengthen the body, and certain poses can be used to remove pressure from the sciatic nerve as well as build up muscles around the compression. Of course, before you attempt sciatica yoga, you should get clearance from your doctor and guidance from a professional instructor on which postures would be most beneficial for your personal condition and how to perform them.

Two common sciatica yoga moves are:

Cobra pose: Lay belly down on a mat with your legs together and your face looking forward with your chin resting on the mat. Place your hands flat on the mat, with your fingertips directly underneath your shoulders. Hold your arms in close to your rib cage. Take a deep breath and peel your torso off the mat using your abdomen and lower back muscles. Look toward the ceiling and hold this sciatica yoga position for about 10 to 15 seconds.
Standing separate leg stretching pose: stand with your legs about one leg length apart and your arms pointing straight out from your shoulders like wings. Point your toes straight ahead. Leading with your nose, bend straight forward from your hips. Bend as far as you can while keeping your back straight, not letting it round. When you reach your limit, lock your knees and grab the side of your feet, ankles or calves (whatever you can reach while keeping your back straight and your knees locked), creating a stretch in your hamstrings. Let your head hang down, and hold this sciatica yoga pose for 30 seconds.

It is crucial that these sciatica yoga poses, along with others, are performed correctly and with proper alignment. If that is achieved they may help relieve and prevent sciatica pain. If sciatica yoga and other conservative treatments don’t relieve your pain, you may want to try some other treatments. A procedure with Laser Spine Institute (LSI) is one option.

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