Sciatica is a condition that affects the largest nerve in the body, the sciatic nerve. Pain, numbness, tingling sensations and muscle weakness all can be felt in the lower back, buttocks and legs when flare-ups occur. To help relieve the discomfort of sciatica, there are several yoga poses you can do. Yoga is a form of mind and body exercise that involves holding stretches, or "poses," for a certain amount of time.
Step 1
Unroll your yoga mat and perform a lunge stretch. Stand on the front part of the mat with your feet together. Take a big step back with your left foot and come into a lunge. Bend your right knee 90 degrees and keep your back leg straight. Bend at the hips so your chest is above your right thigh, and place your hands on both sides of your right foot. Hold for the stretch for one to two minutes, and then switch legs.
Step 2
Bend your body in half to do a downward facing dog yoga pose. Start by lying on your stomach on your mat with your hands directly under your shoulders. Come onto your toes and push your body up in the air. Walk your hands back as you push your weight onto your heels. Lift your hips up until your body bends in a 90-degree angle. Hold for the stretch for one to two minutes.
Step 3
Utilize a strap to stretch your lower back and hamstrings. Lie on your back with your legs straight out. Bring your right knee in toward your chest, and wrap the strap around the sole of your foot. Extend your leg straight up in the air and walk your hands up the strap until they are fully extended. Hold for the stretch for one to two minutes, and then switch sides.
Step 4
Pretend you are a warrior. Stand with your feet wide, about 3 to 4 feet apart. Turn your left foot out 90 degrees and turn your right foot slightly inward. Lift your arms up in the air until they are parallel to the ground. Your palms should be facing down. Bend laterally to your left so your knee is bent 90 degrees and your thigh is parallel to the floor. Keep your back leg straight the whole time. Hold for the stretch for one to two minutes, and then switch sides.
Step 5
Twist your upper body to do a Marichi's pose. Sit on your mat with your back straight and legs out in front of you. Bend your left knee and place your foot flat on the floor. Twist to your left and place your left hand on the floor behind you. Try to maintain a straight back, and place your right elbow against the outside of your left thigh with your hand up in the air. Look over your left shoulder and hold your position for one to two minutes. Switch sides. Keep steady pressure on your leg when you are doing the twist.
Tips and Warnings
- If you do not have a yoga strap, you can use a tie or towel. Do the above yoga poses all the way through, then repeat them two to three more times.
Things You'll Need
- Yoga mat
- Yoga strap
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