Yoga Poses To Get Rid Of Sciatic And Back Pain In Just Half An Hour


Sciatica pain is a common issue that affects many people around the world. It is caused by many factors such as bad sitting posture, stressful lifestyle as well as genetics. Practicing yoga is a very efficient way of treating this type of pain.

The sciatic nerve begins in the thigh and stretches all the way down to the foot. It is the longest nerve in the human body. The sciatica pain can become chronic and it can cause severe problems which can affect your everyday life.

Main symptoms of an inflamed sciatic nerve:

– Pain in the area surrounding the sciatic nerve such as buttock, back of the thigh, lower back and calf
– A tingling sensation, loss of feeling, fatigue and numbness of the legs
– A burning, pinching or electric sensation in the area
– Weakness in the knees when standing up
– Not being able to flex the ankles to walk on heels
– Reflex weakness in the knee and Achilles tendon

Causes of sciatica pain

Sciatic pain is often caused by issues related with the spine such as herniated disk or piriformis syndrome. Piriformis syndrome is a condition that affects the piriformis muscle which is located in the buttock region. It causes pain, tingling and numbness in the buttock but it can also irritate the sciatic nerve.
Relieve sciatic pain with these 8 yoga poses
Yoga is a combination of spiritual, mental and physical practices which uses particular stretching techniques to protect the body from injuries. It works wonders for many health issues including sciatic nerve pain.

The following 8 are the most efficient yoga poses for relieving sciatica pain:

1. Standing back twist

For this exercise you need a chair. Place your left foot on the chair and your right palm on the knee facing up. Put your other hand on the hip and start turning your body slowly. Make sure your hips are firm and hold in this position for 30 seconds. Repeat with the other foot but make sure you don’t push too much if you feel pain.

2. Knee raise

Lie on the floor on your back. Raise your left knee to the chest and keep the other leg straight all the time. Push with your knee while keeping your shoulders as close as possible to the floor.

3. Two knee twist

Lie down on the floor and spread your arms to form a “T”. Keep your shoulders on the ground and start turning both of your knees at the same time on one side, then to the middle and the other side.

4. Single knee twist

Lie on your back, stretch your left leg and bend your right leg in a 90° angle. Put your left hand on the bent knee and turn your face towards the opposite arm. Keep your shoulders close to the floor all the time.

5. Twisted lunge

This pose is rather tricky and it takes practice so don’t despair if you can’t do it on your first try. Step forward with one leg and bend the knee. Keep the opposite leg behind you. Twist your back until you touch the bent knee with the opposite elbow. Place your palms together and remain in this position for 30 seconds.

6. Seated twist

Sit on the floor, bend one leg and place it over the knee of the opposite leg. The other leg can be straight or bent, whatever is more comfortable for you. Put one palm on the floor and the opposite elbow on the outside of the bent knee. Turn your head backwards while keeping the legs pointing forward.

7. Cat-cow pose

Get down on the floor on all fours. Take deep breaths and lift your body upwards by pulling the shoulders back. Remain in this position for 10 seconds, then drop the stomach to the ground until you form an arch. Stay like this for 10 seconds and then release. Repeat for 1 minute.

8. Child’s pose

This is the simplest pose. Get on your knees and extend your body forwards keeping your knees on the floor. Put your hands in front of you and remain in this position for as long as you want.

All the poses explained above can be practiced at any time of the day.