8 Yoga Positions to Instantly Relieve Sciatica

If you work in an office or spend a lot of time sitting, you are a candidate for sciatic nerve pain.

These pains usually start on only one side of the lower back and can go down the back of the thigh, and can reach the foot. The pain may be continuous or last for a few weeks.

This pain arises when the nerve, which starts in the spine, passes through the buttock and goes down the back of the leg, is pressed or when there is a decrease in circulation in the region.

Usually, sciatica pain causes a lot of discomfort when the person makes the movements of sitting and standing and it gets worse when the patient is sitting, because the nerve is compressed even more.

One of the best non-drug treatments for relieving sciatica is the practice of yoga, which is capable of relieving the discomfort immediately. Discover the 8 most suitable positions:

1. Dandasana

The Dandasana position stretches the legs, promoting better blood circulation and releasing pressure in the sciatic area.

Don’t forget to flex your feet and distribute your weight evenly between your buttocks. Keep your spine straight and your palms on the floor.

2. Rajakapotasana

Sciatic pain happens when a muscle in your butt presses on the sciatic nerve while pushing it against the tendon.

The Rajakapotasana pose is able to relieve pain because it promotes the stretching of this muscle, relieving the pressure that was on it.

3. Ardha Matsyendrasana

The Ardha Matsyendrasana position consists of a body twist, which flexes the hips and lower back, promoting relaxation in the region. Circulation improves, and the owner is relieved.

4. Salabhasana

This position stretches your lower back and improves circulation in your hips. Again, the pain is relieved due to the decrease in pressure suffered by the sciatic nerve.

5. Setu Bandhasana

If you’re short on time, opt for this position. It stretches the lower back and the large muscles of the buttocks, improving flexibility and mobility in areas affected by sciatica, which are often very contracted.

6. Supta Padangusthasana

This position helps with circulation and stretches the muscles of the buttocks, thighs, and calves, as well as improving blood circulation in the torso.

7. Salamba Sarvangasana

This position causes increased flow of blood and oxygen to the sciatic area, causing the pain to dissipate. Salamba Sarvangasana also relaxes the muscles in the buttocks region.

8. Bhujangasana

Bhujangasana, or Cobra Pose, is a basic but very effective pose. It provides a stretch to the lower back and spine, relieving sciatica pain caused by herniated discs.

Sciatica pain can have a number of origins other than being in a position for several hours and a herniated disc, such as spondylitis, spinal stenosis, an injury to the lower back, fractured or cracked discs in the spine, or even a degenerative disease. So if you suffer from sciatic nerve pain, be sure to consult a doctor.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.