The sciatic nerve is the longest nerve in your body, beginning in the spine and running down each leg. If this nerve becomes blocked, it causes a condition known as sciatica. Sciatica can cause pain and tingling in the leg, lower back and calf. If you experience sciatica, you can perform yoga stretches to relieve muscle pain and nerve spasms. While it can be difficult to begin stretching when you experience sciatica pain, the movement can ultimately be beneficial.
Bound-Angle Pose
This pose helps to relieve sciatica that causes pain in the legs. Begin by sitting down and bring your feet together. Place a hand around each foot. Concentrate on bringing your knees closer to the floor, feeling a stretch in the front of your legs. Pull your feet slightly closer to your pelvis to increase the stretch. Concentrate on keeping your back straight and lean slightly forward to stretch the lower back. Breathe in and out deeply for one to five minutes. Release this stretch by extending your legs to your starting position. Repeat one to two times.
Cobra Pose
The cobra is a classic yoga backbend that helps to relieve lower back pain from sciatica. Start by lying on your stomach and placing your hands at your shoulders with your palms facing down. Press them against the floor and push to lift your upper body off the ground. Breathe deeply and keep your shoulders low -- do not let them creep up as you feel the stretch in your lower back. Hold this position for 30 seconds, then lower your upper body to the ground. Repeat two to three times to fully stretch the lower back.
Bridge Pose
This exercise stretches both the legs and lower back simultaneously. Lie on your back with your feet flat on the floor and your arms extended with your palms facing the floor. Use your legs and lower back to lift your body in the air. Create a bridge with your body, aligning it from shoulders to knees. Take a deep breath as you hold this position for 10 to 15 seconds. Lower your body to your starting position and rest for 30 seconds. Repeat the exercise for two to three times.
Extended Side Angle Pose
This exercise stretches the sides of the leg and torso, helping to relieve muscle tension. Stand and take a step out with your left foot to a lunge position. Angle your right foot slightly outward and lean forward, placing your left hand on the outside of your left foot. Stretch your right arm overhead, creating a continuous line from your foot to the top of your hand. Take deep breaths as you hold this position for 10 to 15 seconds. Release the stretch and repeat by stepping out with your right foot.
