Yoga Poses That Reduce Sciatic Nerve Pain

When you have to deal with the pain of sciatica, you probably want to find the most effective methods of relief and fast. Did you know that there are actually some pretty easy yoga poses that reduce sciatic nerve pain? It’s true—they really can. Back in the day, doctors used to try everything from placing leeches to burning hot chunks of coal on the area in pain. Today we see a ton of topical treatments and injections that promise the same results. However, if we look more closely at the benefits of certain yoga poses, we might just discover a highly effective and completely natural solution to the problem.

1. The Fundamental Piriformis—“The Seated Twist”

This is a fairly easy position to achieve, consisting of only a half twist of the spine. This mild stretching yoga pose will help to reduce sciatic nerve pain quickly by releasing and elongating the muscles in the back, leg, and side. Simply sit down in a comfortable spot on the floor with your knees bent up and your feet flat. Place one leg over the other and allow your body to swing around slowly, stretching gently as you go. Repeat on the other side for maximum benefit, then use your hand to keep yourself steady if you lose balance.

2. The Standing Piriformis

This effective yoga pose is almost exactly like the seated twist, only this time you are standing upright. Although it is a highly effective pose to reduce sciatic nerve pain, the standing piriformis is not usually recommended for people with severe pain or other physically disabling conditions—at least not without some sort of support. Just stand up on a flat and secure surface with your feet shoulder-width apart. Put your hands against a wall and rotate to one side while you allow your knee to bend with the curve (it will be at about a 90-degree angle). Repeat on the other side or until you feel relief and ensure that you breathe between poses.

3. Hamstring Stretches

Did you know that the condition of your hamstrings plays a huge role in how bad your sciatic nerve bothers you? Tight hamstrings equal tight piriformis muscles, which eventually translate into you trying to find ways to reduce sciatic nerve pain. There are lots of different ways to stretch your hamstrings, so talk to your doctor or a certified fitness trainer for more help with pain management.