Yoga Poses to Soothe Sciatic Nerve Pain in 15 Minutes

Instead of medication for calming and pain, try these yoga exercises that work very fast and better. The sciatic nerve is the biggest nerve in the body. It starts from the lower part of the back, descends through both legs and forms separate nerve roots that are branched in the lower back.

Sciatic is not a disease but a medical condition that causes constant pain in the lower back and legs. Pain caused by sciatica deteriorates when people sit, feel tingling and hot, weakness and inability to function normally. Practice these exercises daily, they will eliminate this unpleasant state.


Please consult your doctor before performing these yoga exercises.

Here are a few yoga poses that can reduce sciatic pain in less than 15 minutes:

1. Staff Pose (Dandasana)

staff yoga pose (dandasana)

If you are a beginner here some advice:  You can roll up a blanket, or use any other form of padding, and place it under your buttocks for support.


-First you need to sit on a mat with your legs outstretched in front of you. Then put your hands at your sides with your palms touching the floor.

-Next stretch your legs by flexing your feet forward and pull your back up, and stretch your spine, lengthening it.

-Then take deep breaths, maintaining this position for 15 to 30 seconds and then relax. Repeat the exercise 5 to 10 times.


2. Locust Pose (Shalabhasana)

Locust yoga pose (shalabhasana)

If you are a beginner here some advice:  You can keep a rolled up blanket under your abdomen and thighs for support.


-First you need to lie face down and place your arms at your sides with your palms outwards and your toes should point downward, touching each other, while the heels should be apart.

-Next make sure your chin touches the ground, your neck is elongated and your pubic bone is pushed down and to take a deep breath and raise your legs, arms and chest simultaneously.

-Then your knees should be lifted off the ground. Your shoulders should come close together. Your neck should be straight. Once you’ve lifted yourself up, exhale and stay in that position for 5 to 8 seconds.  And after that stretch your back gently.

-Next you need to maintaining that position, inhale and spread your legs apart. Then exhale and bring them back in and repeat this exercise 5 times. So, this is an addition to the traditional locust pose and is especially effective in reducing sciatic pain.

-Then gently bring your body back down to the floor, fold your hands under your forehead and rest, face down, for 1 minute and after that repeat the exercise 5 to 10 times.


3. Supported Bridge Pose (Setu Bandhasana)

This is an incredibly effective yoga pose for gently stretching the lower back and major buttock muscles. Doing so will improve flexibility and allow movement in the areas where pain is made worse by constriction and inactivity.

supported bridge pose (Setu Bandhasana)

If you are a beginner here some advice:  You need to place a bolster or block under your lower back, below the region right above your tailbone, for support.


-You need to lie down on your back, with your knees bent and your feet firmly planted on the floor and then draw in your heels close to your buttocks and place your arms, palms down, at your sides.

-Next, exert pressure on the floor with your feet. Palms for support. Take a deep breath. Gently lift your hips off the ground and consciously push your tailbone up toward your pubic bone.

-Then your shoulders, neck and head should stay on the floor. Your lower back should be elongated. Your knees should be away from each other. You need to maintain this position for 10 to 15 seconds, exhale and come back down.

– Repeat 5 to 10 times.

4. Pigeon Pose (Kapotasana)

Pigeon yoga pose (Kapotasana)

If you are a beginner here some advice:   You need to roll up a blanket and place it below your buttocks. Upper thigh of the leg in front with the bent knee. Because this will prop your body up, maintain balance and prevent your body from sliding to one side (as often happens) during this pose.


-First you need with your palms flat on the ground, fingers facing forward, and your knees bent on the ground with your legs behind your knees, lift yourself up so you are standing on your palms and knees.

-Then you need to start with your right leg, bring your right knee forward so its placed behind your right wrist, and your right foot is in front of your left wrist and your shin should be at a 45-degree angle at this point.

-Next you need to slide your left leg back, and stretch your torso forward and to

maintain this position for 5 seconds, inhale, and stretch your hands out in front of you, bringing your forehead to the ground in a sleeping position

-Then you need to take deep breaths and maintain this position for 15 to 30 seconds and make sure you are consciously pushing your left thigh toward the ground and pushing your stomach slightly in for balance.

-Next lift your head up. Pull your hands back. tuck your left toes in. And then pull your right leg back and repeat these steps with your left leg. You need to repeat this exercise 5 to 10 times, alternating between your right and left legs.



5. Reclining Big Toe Pose (Supta Padangusthasana)

Reclining Big Toe Pose

If you are a beginner here some advice:   You can place the heel of your leg that is on the ground against a wall for extra support.


-First step you need to do is to lie flat on your back, bend your left knee and bring it in toward your chest and then grab an elastic strap, secure it around the ball of your foot and lift your left leg toward the ceiling.

-Then stretch your leg. Keeping your foot open and flexed, and your buttocks pressed to the ground and breathe deeply and maintain this position for 10 seconds.

-Next you need to lower your left knee back toward your chest before placing your leg back on the ground and then repeat the exercise with the right leg. Alternate between the legs 5 to 10 times.


6. Cobra Pose (Bhujangasana)

cobra yoga pose (Bhujangasana)

If you are a beginner here some advice:   Be careful do not overstretch your back and be gentle.


-First lie on your stomach with your legs stretched out. Then place your palms on the ground underneath your shoulders and your elbows should be folded upward and then press your thighs, navel and toes into the ground.

-Next you need to slowly raise your upper body (head, chest and stomach) with the support of your arms, while breathing deeply and bring your shoulder blades close together.

-You need to maintain this position for 15 to 30 seconds. Then lower your upper body back to the ground and put your hands beside you and then rest for a minute before repeating the exercise 5 to 10 times.


7. Spinal Twisting Pose (Ardha Matsyendrasana)

spinal twist yoga poses for sciatica (Ardha Matsyendrasana)

If you are a beginner here some advice:   Is better to sit on a blanket for comfort and support, and discard it as you get better.


-First you need to sit on a mat with your arms by your sides and your legs stretched forward and then bend your right knee, position your right foot outside of your left thigh and hold your right toe with your left hand.

-Next you need to turn your upper body to the right, place your right hand behind your back, and take deep breaths. And then maintain this position for 30 to 60 seconds, reverse the legs and repeat the exercise.


Source: Train Hard Team

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