8 Easy Yoga Poses to Help Relieve Sciatica and Lower Back Pain in 30 Minutes

The sciatic nerve is the longest nerve in our body and it begins at the base of the spine and goes right down through the thigh and the calf muscles to the foot. According to estimates, the average individual has around 40 percent risk of experiencing sciatica pain some period in their lives.

The Most Common Signs of Sciatica

  • Pain in the lower back, buttock, thigh, or calf
  • Tiredness and numbness in the legs and feet
  • A tingling, burning, and pinching sensation in the lower body part
  • Knee pain when you stand up
  • Inability to flex the ankles so that you can walk on the heels
  • Poor reflexes in the Achilles tendon and knee

The Main Reasons for Sciatica

  • Discus hernia
  • Piriformis syndrome
  • Injuries

8 Useful Yoga Poses against Sciatica

Yoga is highly beneficial in reducing back ache and when it comes to sciatica, there are also specific yoga poses that have been proven to be very effective. We made a list with the 8 best ones that you can do in the comfort of your own home. Good luck!

The standing back twist

Place the foot on a chair and the outside of the opposite hand on the elevated knee and the other hand on the hip. Turn your upper body and maintain the hips faced forward for 30 seconds and then switch.


The knee raise

Lie on the back and pull one knee gently towards the chest and maintain the other leg straight. Push down with the knee and pull up with the hands. Make sure the shoulders are on the floor.

The two knee twist

While lying on the back, splay the arms to form the letter T and the shoulders need to be on the floor. Turn the knees out to one side. Hold this pose for 60 seconds and then do the same on the other side.

The single knee twist

While on the back, keep one leg straight and bend the knee to a 90 degree angle and put the opposite hand on that knee. Turn to face the arm which is still on the floor and maintain the shoulders on the floor.

The twisted lunge

Step one leg forward and bend it at the knee. The other leg needs to be out behind you and hold the feet one leg’s length apart. Turn the back and put the opposite elbow on the outside of the bent knee and put the palms together and hold this pose for 30 seconds.

The seated twist

Sit with the legs straight in front of you and bend the leg at the knee and put it on the outside of the other knee. Maintain the leg straight or curled up, whichever is more comfortable. Next, place the hand flat on the floor behind you and the opposite elbow on the outside of the bent knee. Turn and face behind while maintaining the legs forward.

The cat pose

While on all fours, bend the back down and elevate the chest by pulling the shoulders backwards. Exhale and maintain the position for 10 seconds. Then, go back to a flat back and tuck the chin into the chest and lift the back. Keep this pose for 10 seconds and then release. Repeat this for 60 or 120 minutes.

Child’s pose

While on all fours, rock the seat back onto the heels and put the hands on the floor in front of you. Keep the pose for as long as you can.



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