8 Yoga Asanas That Can Cure Sciatica Pain

The sciatica nerve runs into the spine before entering the pelvis and going deep down your legs. It is an important nerve as even a little pressure on this nerve can cause shooting pain. And the pain becomes unbearable with time & get relief from sciatica pain by doing yoga.

Sitting in a wrong posture for long hours, spondylitis, damaged or ruptured disc, and back injury is the prime reason for sciatica pain. And there is little you can do to relieve the pain. Painkillers could help but only for a short time. Your doctor will prescribe physical therapy to relieve the pressure from the nerve.

Sciatica pain could be a lifelong problem if you take it lightly. Since it can shoot anytime, you need to be prepared. The only way you can relieve this pain is to relieve pressure from your back, hips, and thighs.

Luckily you can treat sciatica pain with yogic exercises. And you can practice these exercises at home. They require little training and caution.

You can choose any of the below-mentioned yoga asanas or practice all depending on your comfort for sciatica pain.


Dandasana of Staff Pose improves posture, stretches the spine and strengthens the back muscles, and gives a mild stretch to hamstrings to align the body. Dandasana involves sitting with an erect spine and stretching your legs in front of you. Also, it improves the body’s resistance to upper and lower back injuries including sciatica pain.

Dandasana Yoga


• Sit down with your spine erect and legs stretched in front of you
• Place both your palms on the floor
• Stretch the fingers toe fingers
• Hold this position for 30 seconds and then relax
• Do it 5-10 times a day

Rajakapotasana Yoga For Sciatica Pain

Rajakapotasana or Pigeon Pose is a hip-opening forward bend that stretches thighs, groin, back, piriformis, and psoas. People who sit for long periods should do this exercise. It will strengthen your back muscles and improve your posture.

Rajakapotasana Yoga For Sciatica Pain


• Come down on your four, bring your right knee forward, and keep your left leg stretched backward
• Put the right knee on the floor in a cross-knee position
• Bend forward with your right knee on the floor and the upper back and head resting on your arms
• Now raise your upper back with the help of your arms and stretch it upwards
• Hold the position for 30 seconds and do it 5-10 times a day

Ardha Matsyendrasana

Ardha Matsyendrasana or Fish Pose energizes the spine and stretches the shoulders, hips, and neck. It also strengthens and tones obliques and abs. And it provides fast and lasting relief from sciatica and backache.

Ardha Matsyendrasana Yoga


• Sit down with legs stretched in front of you
• Fold the left knee to bring the left heel right under your buttock
• Fold the right knee and place it across the left knee
• Bring your left hand on the right knee and right hand behind
• Your spine should be twisted and your eyes should see your shoulder
• Hold the position for 30 seconds and do it 3-5 times a day

Salabhasana Yoga For Sciatica Pain

Salabhasana or Locust Pose strengthens back muscles and hip bones and reduces pressure from thigh muscles. Also, it aligns and repairs the spinal cord from neck to bottom. It can relieve sciatica pain in a short time.

Salabhasana Yoga Exercise


• Lie on your belly with your hands and legs stretched backward
• Now raise your legs and torso with arms simultaneously
• Your body weight would fall on your pelvis and lower ribs

Setu Bandhasana

Setu Bandhasana or Bridge Pose strengthens back muscles and stretches chest, neck, and pine. The biggest advantage is it relieves tired spine and back muscles instantly.

Setu Bandhasana Yoga For Sciatica Pain


• Lie down on your back with your knees folded and hands stretched
• Keep your feet and hips in a distance to support the bridge pose
• Gently raise your lower, middle, and upper back using your arms and feet
• Hold this position for 30 seconds and repeat it 5-10 times

Supta Padangusthasana

Supta Padangusthasana or Reclining Hand-to-Big-Toe Pose stretches hamstrings without straining the spine. It aligns the pelvis and alleviates stiffness in the lower back and relieves sciatica pain in the hips and thighs.

Supta Padangusthasana Yoga


• Lie on your back with your legs stretched forward and hands
• Lift your left leg and stretch it towards your head
• Now touch the toe of your left foot with your left hand
• Bring the left leg down and repeat it with the right leg
• Do 3-5 reps with each leg

Salamba Sarvangasana

Salamba Sarvangasana or Inverse Yoga Pose relieves pressure from the sciatica nerve by reversing the blood flow to the legs. It involves lifting your back that can strengthen your back muscles and make them stronger. The pose stretches the spine and makes it more flexible.

Salamba Sarvangasana Yoga


• Lie on your back with a double blanket under your shoulders
• Stretch your legs and firm your arms on the floor
• Raise your legs, lower back, and upper back and make a straight angle towards the ceiling
• For support, place your hands on the back
• Hold this position for 30 seconds or longer, if you can

Note: Since it is a difficult pose, you can stretch your legs on a wall to straighten your legs and relieve pressure from your shoulders and neck.

Bhujangasana Yoga For Sciatica Pain

Bhujangasana or Cobra Pose strengthens the spine and tones the buttocks. Also, it stretches the lungs, shoulders, and abdomen. Since it relieves pressure from the back, spine, hips, and thighs, it is considered good for controlling sciatica pain.

Bhujangasana Yoga For Sciatica Pain


• Lie on your stomach with your arms under your chest and legs stretched backward
• Raise your upper back and neck with the support of your arms
• Your arms should be stretched and upper back in a straight line with your neck and head
• Your abdomen, pelvis, thighs, and knees should be flat on the floor
• Hold this position for 30 seconds and then back
• Repeat the pose 3-5 times a day

Practicing yogic asanas is the best way to relieve shooting sciatica pain. It is continuing treatment but it will give long-lasting results. Since you can practice yogic asanas with little training, you can continue the asanas for as long as you feel sciatica pain.

Disclaimer: Yoga asanas require proper training. Also, you should be careful about the asanas that don’t suit your body.

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