Numerous yoga poses can strengthen and stretch your back muscles if you are recovering from, or experiencing, painful symptoms of sciatica. Yoga instructor and "Yoga Journal" contributor Sarah Powers recommends using seated-forward bends gingerly, since they can aggravate sciatica. If you want to continue with forward bends, then only do so with one leg extended, instead of both. The Mayo Clinic emphasizes that staying active after a sciatica event will help speed recovery. Take yoga poses slowly and avoid a posture if it increases pain.
Half Lord of the Fishes Pose
To feel more comfortable during this pose, start by being seated on a folded blanket, so your hips are slightly higher than your feet. Cross your legs so your left foot is on the floor next to your right hip. Hug your right heel in toward your left hip. Lengthen your posture and roll your shoulders back. Turn toward your left knee, hugging it with your right arm. Put your left hand behind you on the floor. Avoid leaning back. You should feel a stretch on your outer left hip and a twisting sensation throughout your spine. Hold the pose for 10 to 20 breaths on each side.
Locust Pose
Instructor Sarah Powers recommends a variation of the locust pose to ease and strengthen back muscles, including the piriformis, which is often at the root of sciatica. Lie on your belly with your arms by your sides. Look slightly down, but keep your head in alignment with your spine. Raise your chest and legs off the floor. Alternate bringing your feet together, then apart, as you inhale and exhale. Rest on the floor after three to five rounds. Repeat two more sets.
Firelog Pose
This intense hip-opener and piriformis muscle-stretching pose may feel less challenging if you start by being seated on a folded blanket with your lower legs on the floor. Stack your lower right leg on top of your lower left leg. Your shins should face straight out, parallel to the wall in front of you. Experiment with flexing your feet or moving them onto the meatier part of your thighs, so your heel doesn't dig into your leg. Your shins should be stacked on one another. Breathe deeply as you allow gravity to pull your right knee down. If you want to deepen the stretch, lean forward -- perhaps folding yourself onto the floor. Hold for up to one minute on each side.
Eagle Pose
Improve your balance while you stretch and strengthen muscles affected by sciatica. From standing, cross your right thigh over your left leg, wrapping your right foot behind your left calf. Make an X shape with your arms by crossing your left arm over your right arm. Place your palms together and allow your forearms to point upward. Sink your hips toward the ground, keeping your spine lengthened. Hold for 10 to 15 breaths, then switch sides -- crossing your left leg on top of your right, and your right arm over your left.
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