5 Effective Yoga Movements for Sciatic Pain Relief

 

 

5 Effective Yoga Movements for Sciatic Pain Relief

Follow the sequence exactly as shown in the image numbers for best results

Cobra Pose

How to do: Lie on your stomach, place palms under shoulders. Inhale and gently press the chest up, keeping hips on the mat.

Benefits: Strengthens the spine, reduces lower-back stiffness, and relieves sciatic pressure.

Half Cobra Pose

How to do: From prone position, rest on forearms and lift chest slightly. Keep elbows under shoulders and neck relaxed.

Benefits: Gentle spinal extension, improves nerve circulation, beginner-friendly for sciatica.

Lying Figure-4 Stretch

How to do: Lie on your back, cross one ankle over the opposite thigh, pull the supporting leg toward chest.

Benefits: Deep hip and glute stretch, releases piriformis tension (a common sciatica trigger).

Cat & Cow Stretch

How to do: Come to all fours.

– Cat: Exhale, round spine, chin to chest

– Cow: Inhale, arch back, lift chest

Benefits: Improves spinal mobility, reduces nerve compression, eases back pain.

Sciatic Nerve Floss

How to do: Sit on a chair.

– Step 1: Look down & bend knee

– Step 2: Look up & straighten leg

Move slowly and smoothly.

Benefits: Mobilizes the sciatic nerve, reduces tingling and leg pain.

Tip: Move slowly, stay pain-free, and practice daily for best relief.