Have you ever felt that electric-like zing radiating down your leg? Did it come alongside a deep, painful ache in your lower back, or a tingling sensation that made sitting seem unbearable? If so, you may be suffering from sciatica. Luckily, yoga for sciatica pain isn’t a new remedy for quick relief. In fact, yoga stretches for sciatica and other conditions have been used for over 2,000 years, with roots in ancient India.
But what are the best yoga poses for sciatica pain?
As a yoga lover and chronic sciatica sufferer myself, I’ve tested a lot of them.
At Back Muscle Solutions, it's our mission to help you stay active and healthy without back pain holding you back. So, why not use something active, like yoga, to unlock back pain relief?
In this article, I’ll be sharing with you 10 beginner-friendly stretches that I’ve incorporated into my yoga routine that have truly made a difference for my sciatica and, in turn, lower back pain:
1) Child’s Pose (Balasana)
2) Downward-Facing Dog (Adho Mukha Svanasana)
3) Supine Figure 4 Stretch (Supta Kapotasana)
4) Cat-Cow Stretch (Marjaryasana-Bitilasana)
5) Seated Forward Fold (Paschimottanasana)
6) Bridge Pose (Setu Bandhasana)
7) Thread the Needle Pose (Parsva Balasana)
8) Knees-to-Chest (Apanasana)
9) Cobra Pose (Bhujangasana)
10) Reclined Twist (Supta Matsyendrasana)
We’ll also cover what sciatica is, common symptoms & causes, and what different scientific studies have to say about using yoga for sciatica pain.
Yoga for Lower Back Pain and Sciatica: 10 Easy Stretches
Here are 10 of the best yoga poses for sciatica pain that target your lower back and more:
1. Child’s Pose (Balasana)
Helps with: Sciatica, Lower back pain, and hip tension
How to do the Child’s Pose Stretch:
1) While on the floor, kneel so your big toes are touching, keeping your knees apart (for gentle lower back release, keep your knees hip-width apart; but for deeper hip opening, try keeping your knees a yoga mat-width apart – or going even wider if it’s comfortable).
2) Sit back so your hips are comfortably resting on your heels.
3) Stretch your arms forward and above your head, bending downward so your forehead rests on the mat.
4) Breathe deeply and relax into the stretch, holding the Child’s Pose for 30 seconds to 1 minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Helps with: Sciatica, hamstrings, spine, and calf strain
How to do the Downward-Facing Dog Stretch:
1) Start on all fours, putting your hands under your shoulders and your knees under your hips.
2) Gently tuck your toes, lifting your hips up and back to form an upside-down “V” shape.
3) If you have tight hamstrings, keep your knees slightly bent during this stretch.
4) Putting your hands on the yoga mat and pressing into it, let your head hang between your arms like a rag doll, allowing you to feel its weight.
5) For beginners, hold for 15-30 seconds; try working up to 30 seconds to 1 minute.
3. Supine Figure 4 Stretch (Supta Kapotasana)
Helps with: Stretching the outer hips and piriformis muscle (great for sciatica!)
How to do the Supine Figure 4 Stretch:
1) Lying on your back, bend both knees and put your feet flat on the mat.
2) Gently cross your right ankle over your left thigh.
3) Grabbing the back of your left thigh, pull it toward your chest.
4) Relax your head and shoulders, holding for 30 seconds – then switch legs.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Helps with: Sciatica, easing lower back tension, and boosting spine flexibility
How to do the Cat-Cow Stretch:
1) Start on all fours just like in the Downward-Facing Dog Stretch.
2) Inhale a deep breath, dropping your belly and lifting your chest and tailbone (Cow Pose).
3) Now, exhale slowly, rounding your spine and tucking your chin to your chest (Cat Pose).
4) Feel free to flow between the two for 5-10 breaths.
5. Seated Forward Fold (Paschimottanasana)
Helps with: Reducing pull on the sciatic nerve and lower back by stretching your hamstrings
How to do the Seated Forward Fold Stretch:
1) Sit on the yoga mat with your legs extended straight in front of you in an “L” shape.
2) Inhale deeply, feeling the breath move through you while lengthening your spine.
3) Exhale, fold yourself at the hips, reaching toward your feet (bend your knees, if needed).
4) Hold for 30 seconds to 1 minute.
6. Bridge Pose (Setu Bandhasana)
Helps with: Supporting your lower back, thus sciatica, by strengthening your core and glutes
How to do the Bridge Pose Stretch:
1) Lie down on your back with your knees bent upward, hip-width apart.
2) Shift your arms to your sides, making sure palms are facing downward on the mat.
3) Press your weight into your feet, lifting your hips off the mat.
4) Hold for 5 to 10 deep, rejuvenating breaths, lowering down slowly and gently.
7. Thread the Needle Pose (Parsva Balasana)
Helps with: Releasing tension in your upper and lower back for sciatica pain
How to do the Thread the Needle Pose:
1) With your yoga mat out and ready, start on all fours again.
2) Mindfully draw your right arm underneath your left one, palm facing upward.
3) Move with intention to lower your right shoulder and cheek to the yoga mat.
4) Next, keep your left hand on the mat or reach it forward and above your head.
5) Hold for 5 breaths on each side – or for a deep restoration – try it for 1-2 minutes.
8. Knees-to-Chest (Apanasana)
Helps with: Relaxing your lower back muscles and decompressing your spine
How to do the Knees-to-Chest Stretch:
1) Lying on your back, hug both of your knees to your chest.
2) Ease into rocking side to side – if it feels good and comfortable.
3) Relax your shoulders and face, holding for 30 seconds to 1 minute.
9. Cobra Pose (Bhujangasana)
Helps with: Stretching your lower back and strengthening the spine for sciatica pain
How to do the Cobra Pose:
1) Lie on your yoga mat with your stomach down, legs extended out, and hands under your shoulders, palms facing down.
2) With subtle motion, press into your palms and lift your chest off the ground (keep your elbows bent and shoulders relaxed).
3) Lift as high as you can comfortably, holding for 15-20 seconds.
10. Reclined Twist (Supta Matsyendrasana)
Helps with: Relieving tension in your spine and outer hips for sciatica and lower back pain
How to do the Reclined Twist Stretch:
1) Lie on your back and extend your legs out.
2) Pull your right knee up to your chest, gliding it across your body and to the left.
3) Extend your right arm out, while moving your gaze with it (keep your shoulders grounded into your mat).
4) Hold for 30 seconds per side.
What Is Sciatica? Common Symptoms and Key Causes
Sciatica is a term that refers to pain, weakness, numbness, or tingling in your leg. However, it’s important to know that sciatica isn’t a condition itself – it’s a symptom of something pressing on or irritating your sciatic nerve, AKA the longest nerve in your body; it runs from your lower back, through your hips and buttocks, and down each one of your legs.
When your sciatic nerve is compressed (can happen because of a herniated disc, bone spur, or tight piriformis muscle), it can kick-start pain, tingling, numbness, and weakness along the nerve’s pathway. Most sciatica sufferers feel pain on one side of their body, which can range from a dull, concentrated ache to a sharp, shooting sensation that never seems to let up. [1]
But there’s good news: Yoga for sciatica pain is a real option that can dull your symptoms. [2] Speaking of symptoms, let's get clear on what those are.
Common Symptoms of Sciatica
- Prickling, electric-like pain that runs along the path of your sciatic nerve
- Worsening pain when sitting, standing, or coughing
- Weakened muscles in the targeted leg or foot
- Heaviness or difficulty moving your affected leg normally
- Discomfort on one side of your body – sciatica doesn’t usually cause pain in both legs
- Pain that travels to your toes and stops at the knee
- Pain that worsens during certain times of the day
What Causes Sciatica Pain?
- A slipped or herniated disk can bulge outward, pressing on your nerve root
- Spinal Stenosis: A narrowing of your spinal canal that puts pressure on some nerves
- Pregnancy may shift your pelvic alignment for increased pressure on the sciatic nerve
- Tumors and infections, though rare, can cause growths or infections near your spine
- Degenerative Disc Disease: Wear and tear can cause instability or nerve compression
- Spondylosthesis: Happens when a spinal vertebra falls out of place, pinching your nerve
- Prolonged sitting or poor posture can cause sciatica pain to start – or even worsen
- Piriformis Syndrome: When your piriformis tightens, pressing on the sciatic nerve
Learn more about Piriformis Syndrome in the video below:
Is Yoga Good for Sciatica? A Look At the Scientific Studies
At Back Muscle Solutions, we always take an educational approach to back and nerve pain.
So, are you curious as to what the research says on yoga for sciatica pain? Let’s take a look.
A study found that yoga for sciatica pain is a gem when paired with complementary therapy, especially when the pain begins as a result of lower back problems from herniated discs or spinal stenosis.
Another 2021 study showed that yoga for sciatica pain significantly relieved the intensity in those dealing with chronic lower back pain, a very common cause of sciatica. [3]
A different study published in the Annals of Internal Medicine said that yoga and physical therapy are both equally effective in improving function and reducing the need for pain medicine to target sciatica symptoms. Adding to that, more findings have pointed to yoga as a way to improve your spinal flexibility and overall quality of life as a low back pain sufferer. [4]
So, is yoga good for sciatica pain? Yes, it is!
When To Contact Your Doctor for Sciatica Pain
- Random fever accompanied by back pain
- Severe back pain after a fall or blow
- Pain that lasts longer than 2 weeks without any sort of relief
- Numbness, tingling, or weakness that feels worse or spreads
- No control over your bladder or bowels
- Burning with urination or blood in your urine
- Redness or swelling on your back or spine
- Shooting pain that doesn’t allow you to get comfortable
- Not being able to walk or stand due to searing pain and leg weakness
- Pain that travels down your legs and below the knee
Besides Yoga for Sciatica, What Other Ways Can You Get Quick Relief?
Well to start, I recommend The QL Claw, our innovative lower back muscle-savior designed by our founder, Ben. It provides a targeted, intentional, deep tissue massage, which is a game-changer for those suffering from sciatica pain and other symptoms.
At Back Muscle Solutions, we teach a 4-step approach to healing from sciatica and back pain:
Step 1: Massage (The Claw is used before yoga stretches for sciatica. Think of a frozen bungee cord that can’t be stretched – this is what it’s like to stretch without massaging your muscles first)
Step 2: Stretch (Massages can loosen tight muscles, increasing blood flow and flexibility for effective yoga stretches for sciatica pain)
Step 3: Strengthen (This builds muscles and supports your spine and hips, preventing future sciatica flare-ups while also improving stability)
Step 4: Habit Correction (Work to identify any daily patterns that could cause distress on your sciatic nerve, like slouching or sitting down too long on the couch)
Put all 4 of these steps together, and you can truly bulletproof your sciatic nerve and lower back.
The Claw does this by relieving your Piriformis muscle – a small but deep muscle in your buttock that can push on your sciatic nerve when it’s tight or inflamed (if compressed, it can turn into Piriformis Syndrome). It’s extremely common in those suffering from sciatica pain.
Before taking part in yoga for sciatica pain via our 10 poses, massage your piriformis with The Claw to expertly release tension in your piriformis, and in turn, reduce pressure on the sciatic.
How to Use The Claw for Piriformis Release
1) Placing the Claw on the ground, align the trigger point of The Claw where your piriformis muscle is; the piriformis runs from your lower spine through your butt to the top of your thighs. This means to position The Claw slightly to the side of your tailbone but below your beltline.
2) Breathe in fully and deeply, holding the pressure for 30 to 90 seconds. You’ll begin to feel your piriformis muscle start to release as the seconds tick by. When this does happen, you’ll notice your muscle give – and The Claw will sink into your body with ease.
3) To move the pressure point along the length of your piriformis muscle, gently roll or shift your weight on The Claw to mimic a deep tissue massage (without all the extra money).
4) Make sure to keep with small, slow movements – side to side or in small, shallow circles.
5) Switch sides and repeat.
Here's what people have to say about The Claw and sciatica!
Shop The Claw by clicking the button below.
Or learn more about releasing your piriformis muscle with our tool in this article.
Our Best Sciatica Pain Resources
Looking for more sciatica pain resources?
At Back Muscle Solutions, we aim to provide the most helpful fitness resources – all with an emphasis on back and muscle health. Check out some more sciatica articles below:
“Sciatica Massage: How Muscles Can Cause & Relieve Sciatica”
“How to Massage Sciatica Trigger Points: Sciatica Pain and Activating Trigger Points”
“How to Relieve Sciatica In Bed: Sleeping Positions, Exercises, Relief”
“Muscle Knots & Back Pain: Unraveling Sciatica”
“Sciatica Relief in 8 Minutes or Less”
“Finding Permanent Relief From Sciatica Pain”
“How To Relieve Sciatica Pain While Sitting”
“How To Tell If Your Sciatica Is Improving - 4 Signs”
FAQs on Yoga for Sciatica Pain and Lower Back Relief
Is Yoga Good for Sciatic Nerve Pain?
Yes, yoga can help with sciatic nerve pain!
Yoga for sciatica pain is an amazing technique to incorporate as it can target muscles and nerves around your sciatic nerve. Along with that, yoga poses for sciatica, like Child’s Pose, may improve flexibility and reduce tension, relieving any pressure on your sciatic nerve.
Is Yoga or Pilates Better for Sciatica?
Both! I say that because yoga and Pilates may help sciatica pain in different ways.
For example, yoga is known to relieve muscle tension and improve flexibility for sciatic relief, while Pilates is more in line with strengthening your core and supporting spinal alignment.
What Yoga Poses Are Good for Sciatica?
10 of the best yoga poses for sciatica pain are Child’s Pose (Balasana), Downward-Facing Dog (Adho Mukha Svanasana), Supine Figure 4 Stretch (Supta Kapotasana), Cat-Cow Stretch (Marjaryasana-Bitilasana), Seated Forward Fold (Paschimottanasana), Bridge Pose (Setu Bandhasana), Thread the Needle Pose (Parsva Balasana), Knees-to-Chest (Apanasana), Cobra Pose (Bhujangasana), and Reclined Twist (Supta Matsyendrasana).
What Is the Miracle Stretch for Sciatica?
There’s no miracle stretch in yoga for sciatica pain, but doing the right ones can reduce pain and improve mobility.
What Is the Quickest Way to Stop Sciatica?
Gentle stretching, heat/cold applications, and over-the-counter pain relievers are great options, but we always recommend The QL Claw for fast, long-term relief. It offers a deep tissue massage for less money than you’d spend at your physical therapist.
Is a Downward Dog Good for Sciatica?
Yes! The Downward Dog Stretch in yoga for sciatica pain is a great addition to your routine.
What Are the Risk Factors for Sciatica Pain?
Some risk factors of sciatica pain are a weak core, poor back support muscles, age-related spinal changes, obesity, smoking, pregnancy, trauma, injury, repetitive motions, and more.
Resources:
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https://pubmed.ncbi.nlm.nih.gov/19943573/
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https://pubmed.ncbi.nlm.nih.gov/21247696/
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https://pubmed.ncbi.nlm.nih.gov/34326296/
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https://pmc.ncbi.nlm.nih.gov/articles/PMC4878447/