10 best yoga pose for sciatica

By: Jessica Smith
Jessica is a dating counselor, author, and yoga instructor who works all over the world. She hosts the Game of Love Podcast, which is broadcast in over 33 countries. Jessica has also traveled the ...

Sciatica is a nerve pain emanating from your lower back that goes all the way to the bottom of your limbs. This pain is caused by the flaring up of the sciatic nerve, which is spread from your lower back to your feet so we have gathered the best yoga pose for sciatica in this article.

Studies show that nearly 40% of people between 25-40 experience sciatica. In most cases, it manifests as a throbbing pain. For some people, it may feel like mild shocks across the lower half of your body. Fortunately, it often disappears with some rest and relaxation. However, for people who have a herniated spinal disc or who spend long hours sitting, this pain can flare up time and again.

Yoga for sciatica pain

If you suffer from sciatica or are at risk for the disease, there are some simple steps you can take to mitigate pain. Begin by including food that is rich in Vitamin B6 and Omega-3 fatty acids, like walnuts, into your diet.

This combination helps to build nerve cells, thereby healing your inflamed sciatic nerve. For sustained pain management, you can try yoga, which is made of core-strengthening yoga stretches for sciatica that can help your nerves and muscles heal.

Here are 10 yoga stretches for sciatica:

1. Spinal Twist (Ardha Matsyendrasana)

Spinal Twist (Ardha Matsyendrasana) yoga poses asanas best treat help relieve pain soothe sciatica nerve naturally

One of the major reasons behind sciatica is this displacement of a small muscle in your lower buttock, called piriformis. When mild, this displacement does not require medical attention and can be fixed by stretching. The most effective way to stretch this muscle is the spinal twist. Here is what you should do:

• Sit cross-legged on the floor with your left foot at the bottom

• Raise your right leg over your left leg and put your right foot flat on the ground. Press your left leg close to your hip. 

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• Turn your body in the direction of your upright foot. You can provide some support with your hand on the ground. You will feel a stretch in your lower back.

• Hold for ten to thirty seconds and switch sides. This will relax and stretch your piriformis, thereby relieving pain.

2. Standing Hamstring Stretch (Prasarita Padottanasana)

 Standing Hamstring Stretch (Prasarita Padottanasana) yoga asana pose treat help soothe pain relief sciatica nerve help

Another part of your body impacted by sciatica is your hamstrings. Piriformis also impacts this muscle by inflammation. If his part of your body is affected by sciatica, you can stretch it by a simple standing hamstring stretch.

• Begin by standing straight in front of a raised chair or stool. Make sure its seat is level with your hip.

• Raise your left foot, with pointed toes, and place it there, parallel to the ground.

• Keep this leg extended and straight. Slightly bend your right knee to intensify this stretch. Hold it for a few seconds and repeat the process on the other side.

• Another pain-relieving method is to eat a piece of dark chocolate at the end of this stretch. Its anti-inflammatory properties will help you heal quicker. 

3. Intense Side Stretch (Utthitha Parsvakonasana)

Intense Side Stretch (Utthitha Parsvakonasana) yoga asana pose best treat help soothe pain sciatica nerve relief naturally

For most people, sciatica comes with an intense lower back pain. Stretching your lower back can be difficult because it puts further pressure on the painful area. To combat this pain, it is important to strengthen your lower back muscles. This pose can help you do this.

• Stand close to, but not touching, a wall. Stand straight and then jump to separate your feet with 3-4 feet between them.

• Turn your foot and kneecaps as outward as possible.

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• Breathe out and turn your torso to the right side. For an added stretch, hold out your arms perpendicular to the ground. Look at the hand above your head.

• Repeat on the other side. You will feel a stretch on your waist and lower back. Besides this, you can try some sciatic lower back pain relief products like comfortable mattresses and supportive office chairs.

4. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana) yoga asana Sciatica relief pain soothe naturally

This pose is especially beneficial, as it works across your spine and chest, not only helping with sciatic pain but improving respiratory function as well.

• To perform this pose, lay flat on your back on a yoga mat.

• Raise your knees into a bend, with your feet and palms flat on the floor.

• Exhale and lift your buttock off the ground. Push it up without lifting your head.

• For support, place a rolled up towel at the curve of your buttock.

• This will stretch out your back, chest, and spine. You will be left with a relaxing sensation from your pharynxn down to your hamstrings.

5. Bharadvaja’s Twist (Bharadvajasana)

Bharadvaja's Twist (Bharadvajasana) yoga poses help soothe sciatica pain relief naturally

One of the easiest yoga poses for sciatica is Bharadvaja’s Twist. This is recommended to anyone with intense sciatic pain, as this stretches out your muscles with minimal intensity.

• Sit on a chair with your feet flat on the ground.

• Turn your torso to your right, and put your right hand behind you, at the seat of the chair.

• With your left hand, hold the right edge of the chair. You will feel a stretch in your upper and lower back muscles. This will relax your muscles and reduce sciatic pain in your back.

6. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana) yoga poses for soothing sciatica nerve pain naturally yoga

Another stretch to combat the tingling sensation across your back and legs is the cobra pose. This will decrease stiffness in your lower back and increase flexibility across your torso and legs.

• Lie flat on your stomach on your yoga mat. Place your palms firmly on the floor.

• Hold your feet close, and flatten the lower half of your body.

• With your flat palms, lift your upper torso into a curve and push your ribs forward. Hold this yoga pose for sciatica and exhale.

• After ten-thirty seconds, lay back down on the floor. Repeat these steps for instant pain relief.

7. Corpse Pose (Savasana)

savasana – corpse pose  Photo Credit Chopra SHavasana yoga poses for sciatica pain relief asanas best natural yoga

This simple yoga pose for sciatica may seem like it has little to do with sciatic pain. However, it completely relaxes your body and can improve your posture.

• All you have to do is lay flat on your back on your yoga mat.

• Stretch your arms and legs and spread them slightly apart from your body.

• Close your eyes and slowly breathe in and out for five minutes.

• This pose can leave your entire body invigorated and healed.

8. Bound Angle Pose (Baddha Konasana)

woman in a yoga pose Bound Angle Pose (Baddha Konasana) best sana for sciatica relief

The Bound Angle Pose is great for women who suffer from sciatica. Pain caused by sciatica can feel more severe during periods. This pose is geared towards providing relief in your abdomen as well as relaxing your lower back and hamstrings.

• Begin by sitting on a mat with your legs stretched. Fold your legs so that the soles of your feet meet.

• Wrap your hands around your feet and keep your legs bent at the knee.

• Start lifting your knees and thighs off the mat and land on it again, in a flapping motion.

• Repeat this for thirty or so seconds. If your thighs do not touch the ground, push them to the greatest possible degree.

9. Child’s Pose (Balasana)

child’s pose (balasana)
best yoga pose for sciatica relief nerve pain soothe
Yogateket logo in pink with text over

This simple pose taught to beginners of yoga is a complete blessing for those suffering from persistent lower back pain. This pose stretches out your back completely, leaving you relaxed.

• Begin by being seated on your knees, with your buttocks pressed on the back of your calves.

• Spread your feet apart slightly till you are comfortable.

• Stretch your arms forward and slowly bring your torso forward and down. Do not move your hips.

• Stretch your arms out to the greatest extent possible. You will feel a relaxing stretch pulling down your back.

10.  Staff Pose (Dandasana)


If your sciatica is caused by a herniated disc, bending forward can be detrimental. An alternative to easing pain in your back and hamstrings is the simple Staff Pose.

• Sit down on your yoga mat and stretch your legs out straight in front of you.

• Keep your feet together and press your heel down on the floor. Press your palms on either side to sit straighter.

• Flex your feet forward and backward. This will cause your calves and hamstrings to stretch. Maintain this for thirty to sixty seconds. 


Sciatica can be excruciating at worst and uncomfortable at best. Since it affects the lower half of your body, it can greatly affect your quality of life. However, you do not have to suffer without remedy. Practice these simple yoga poses for sciatica to help relieve your sciatica pain.

Jessica Smith is an avid reader who enjoys getting lost in the world of books. She co-authored Supercharge Organic Traffic: A popular course focusing on Organic Traffic for Ecommerce. Holding on to her passion for fitness, She believes that a healthy diet is a key to healthy living.

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