The sciatic nerve is the longest nerve in the body. It starts on the spinal column and runs down the buttocks, through the hips and through the back of the legs. Tightness in the piriformis muscle or a herniated disk are two commons causes of a pinched sciatic nerve. "Yoga Journal" recommends a variety of poses that may help with a pinched sciatic nerve, or sciatica. Talk to your doctor before starting a new exercise program.
Cobra Pose
Cobra stretches the lower back and releases tension that accompanies a pinched sciatic nerve. Lie on your stomach, resting the tops of your feet on the floor. Position your hands on the ground, directly under their corresponding shoulders and tuck your elbows against your sides. Press your feet, thighs and pubis against the ground. Inhale, straighten your arms and lift your chest and torso off the ground. Pull your shoulder blades back and together and lift your sternum, easing your way into a slight back bend. Stop when you feel a stretch in your lower back and hold for 30 seconds.
Bridge Pose
Bridge pose strengthens the hips and lower back while releasing tension in the lower lumbar region. Lie on your back, bend your knees and position your feet next to each other, heels directly under their corresponding knees. Rest your arms on the ground next to their corresponding hips, palms facing up. Tuck your shoulders under your body and lift your hips and lower back off the ground while pushing your arms and feet against the floor. Stop lifting once your thighs are parallel the floor. Lift your chin, gaze upward and lift your collarbone toward your chin. Hold for 30 seconds.
Locust Pose
Locust pose is a back bend that improves circulation in the hips while building lower back strength. Lie on your stomach and place a folded towel under your ribs and pelvis. Rest your head on the floor and position your hands next to their corresponding hips, palms facing up. Tighten your buttocks and lift your arms parallel to the ground. Pull your shoulder blades down and together while stretching your fingers away from you. Look forward while maintaining neck and spinal alignment and hold for 30 seconds.
Head-to-Knee Forward Bend
Head-to-knee forward bend stretches the lower back and the hamstrings, two areas commonly affected by a pinched sciatic nerve. Sit on a folded blanket, legs extended in front of you. Bend your left knee and position your left heel against your right inner thigh. Place your left hand on the ground, next to your right leg's inner thigh and rest your right hand next to the outside of your right hip. Straighten your back and turn your torso to the right, aligning your belly button and the center of your right thigh. Press your right thigh against the ground, lower your forehead toward your right leg and drop your elbows toward the ground. Stretch your hands forward, clasping the big toe of your right foot with both hands if possible. Hold there or lift your elbows off the ground if comfortable. Hold for 30 seconds.
