Sciatica often manifests as a cramplike leg pain or as agonizing, searing pain that occurs when standing or sitting. It is a symptom of pressure or irritation of the sciatic nerve, which extends from the sacrum at the lower spine into the muscles at the back of the thigh. Although many yoga poses can help with the pain of sciatica, consult your health practitioner before using it as therapy.
Backbends
Locust pose strengthens the muscles of the low back and helps enhance circulation at the hips. Yoga instructor Sarah Powers, in an article in "Yoga Journal," recommends a version of locust in which you lie face first on the mat with your arms alongside your torso. Lift your chest, head, arms and legs off the mat. As you inhale, open the legs, then exhale and bring them back together for five repetitions. Other backbends, such as cobra pose, bridge pose and bow pose also can help with sciatica by opening the hips.
Posture Enhancers
Downward-facing dog helps shift weight off the pelvis and may alleviate pain. This yoga pose is performed with your feet and hands on the floor while pressing the hips up toward the ceiling to form an inverted "V" shape. The mountain pose can help with body alignment and proper posture. For mountain pose, stand with your big toes together and the outside of your feet parallel and firm the muscles of your thighs, retract your shoulders down your back and hold your chin parallel to the floor. Rest your arms alongside your torso, reaching your fingers for the ground. Legs up the wall pose, in which you lie on the floor and brace your buttocks and legs on a wall, can gently stretch the back of the legs without causing pain that forward bends may when you suffer from sciatica.
Piriformis Stretches
Revolved triangle pose stretches the deep buttocks muscles. To do revolved triangle, separate your legs about 3 1/2 to 4 feet apart and align the heels. Reach your arms out the side and turn your torso and hips toward your right leg. Place your left hand on the floor and reach your right arm to the ceiling while keeping your legs straight. Place your hand on a block or a countertop during the twist to make it milder. Be careful not to overstretch or you may experience a heightening of your symptoms. Bending forward in one-legged pigeon pose can also provide a deep stretch for the piriformis. For this move, go into downward dog and then draw your right leg into your chest and place it on the mat so it is close to parallel to the front edge. Lower the top of your left leg to the mat. Place a yoga blanket or block under your left buttock if you find keeping your hips squared a challenge. Lean forward over the right leg and hold briefly to release the sciatic region.
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