How Yoga Reduces Sciatica Pain?

How Yoga Reduces Sciatica Pain?

Sciatica Pain:

Sciatica pain is one of the worst pain that you can experience in your life. Mostly this pain occurs when you puncture or damage your sciatica nerve. This nerve is present in the back of your hips. This nerve can get damaged due to several reasons, including injections, severe trauma, or puncturing of the nerve for any reason. This pain starts from your buttock and spreads all over your thigh and legs as well. This is chronic pain, which means it never goes away even if you take a lot of medications as well.

Doctors advise you a lot of pain killer medicines and simple exercises that you can do at home. Most of these exercises are different poses of yoga. These poses help your sciatica nerve quickly recover. So that you can get rid of your nerve pain. If you leave your sciatica pain unnoticed, it can cause numbness and you will no longer feel your legs. This is because this nerve connects your legs with the upper part of your body. Hence, its recovery is very important. Read the article below to know more about sciatica pain and yoga.

Yoga and Sciatica Pain:

Yoga exercises are one of the best ways to reduce your pain due to sciatica. This has been found in studies that were conducted by the scientist to prove this fact. According to the researchers, sciatica patients felt about 40% relief in their pain after starting the regular practice of different poses of yoga. These poses are very simple to do, and you can do them without the need of an instructor as well. All you need to do is to follow the guidelines for each of the poses and you will start to witness relief in your legs and pain would slowly go away.

Yoga Poses For Sciatica Pain Relief:

As you have read earlier, yoga poses help you get rid of sciatica pain by helping in the recovery of your sciatica nerves. These specific poses are also advised by many doctors to their students. You should practice these poses at your home or get a teacher who can help you do these poses. Read about these poses in the section below.

Downward Facing Dog:

The downward-facing dog is one of the easiest poses in yoga. It is not only easy but also a simple and very effective pose as well. It helps your back align with your body and makes it more flexible. This flexibility is what helps your sciatica muscle to fully recover within no time. Here is how to do it.

  • You should start by standing still on your feet and get your hands on the ground in front of your legs.
  • Now, pull and push your body inwards towards the earth and outwards. Do this in cycles, first pull your body towards the ground and then push it away.
  • Make sure that your arms are at 45 degrees and your legs are at 72.5 degrees.
  • Return to your normal position after a few reps.

Child Pose:

The child pose, as the name suggests is the pose where you get into the position of how a child walks. But instead of walking, you push your body into the movement and make your sciatica nerve flex. This flexibility helps it recover.

Here is how to do it.

  • You should start by laying down on your chest.
  • Fold your legs near your chest, and keep your hands in front of you.
  • Now, put your weight on your arms, and lift your hips and move your body forward.
  • Now, get back into the position where you started and repeat the process. After a few repetitions, you can stop and get into the next pose.

Half Moon Pose:

The Half moon pose is also one of the easy poses to do. It is very simple and requires nothing but just a slight body movement. It helps you flex your leg muscles, your back muscles, your neurons, and impacts your sciatica nerve. It helps lower the pain as well.

Here is how to do it.

  • First, you should stand on your feet.
  • Slowly bend forward and lift one of your legs in the air.
  • While bending, touch the ground with one hand, keep your body straight, and spread the other arm in the opposite direction.
  • Lift the second leg as much as possible. This will provide your legs more movability without causing any extra pain.
  • After doing it with one leg, repeat it with the other leg as well.


Sciatica is a nerve in our buttocks, it coordinates our legs. This nerve can get damaged and cause severe chronic pain. The only treatment for this pain other than the medication is yoga.


If you have any Medical Questions or Concerns, Please talk to your Healthcare Provider. The Articles on are underpinned by peer-reviewed research and information drawn from Medical Societies and governmental agencies. However, they are not a substitute for professional Medical Advice, Diagnosis, or Treatment.

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