8 yoga positions that relieve the pain of sciatica

Many people have already experienced sciatica. This pain is due to compression of the sciatic nerve and can significantly alter the daily lives of those who experience it. Generally, sciatica is triggered by a herniated disc, an abnormality in part of the intervertebral disc. Thus, sciatica pain can occur suddenly and be nagging, causing an inability to move. To relieve these sciatic pains, some yoga exercises can be beneficial.

If you suffer from sciatica pain, you know how literally it ruins your life. Each gesture can be extremely complicated to perform when the sciatica “crisis” occurs.

What are the causes of sciatica? 

A herniated disc 

In almost  90%  of cases, sciatica is caused by a herniated disc. In which case, the roots of the sciatic nerve can compress and cause excruciating pain.

Carrying heavy loads 

When carrying heavy loads, the risk of suffering from a herniated disc increases. In addition, the roots of the sciatic nerve can be compressed causing pain.


After 50 years, the vertebral joints can weaken and cause arthritis. Thus, a person can undergo compression of the roots of the sciatic nerve which will gradually reveal pain.

The pregnancy

The influence of hormones in pregnant women can cause the ligaments that support the joints to relax. Thus, sciatica pain can manifest itself during  pregnancy .

Pyramid syndrome 

The sciatic nerve can be compressed during exercise or when a person sits too long. In the long run, this can lead to sciatica pain.

What yoga exercises help relieve pain? 

As a  study  published in the  Journal of Physical Science indicates , yoga helps relieve certain lower back pain including those caused by sciatica. In this sense, discover the 8 yoga postures that can reduce pain:

  1. The twist with straight back 
yoga positions

To do this exercise, start by placing your right foot on a chair and your right hand on your hip. Then put your left hand on your   right knee and then rotate your body to the left while keeping your back straight. Hold this position for thirty seconds then change sides to repeat the operation.

  1. Knee lift
yoga positions

For this exercise, you will need to be lying on a flat surface. Then bend your right leg and grasp it with both hands as if to bring your knee to your chest. The other leg must remain straight to perform an optimal stretch. Hold the position for 20 seconds then change direction.

  1. The twist with two knees 
yoga positions

First, lie on your back and place your arms outstretched on the surface you are standing on to form the letter “T”. While keeping your shoulders on the ground, place your knees on the right side while trying to keep your back glued to the ground as much as possible. Feel the stretching that takes place at the hip then, after 20 seconds, change sides to repeat the movement.

  1. The twist with one knee 
yoga positions

To do this exercise, first lie down on the floor and turn your head to the right. Extend your right arm so that you can fix it throughout this movement. Then grab your right knee and bend it to bring it to the left side. Hold this position for 15 seconds then change direction to perform this stretch again.

  1. The twist slot
yoga positions

Standing, stand in a lunge position with your left hand in front. Then rotate to the left with your whole body, keeping your back straight. Keep the position for 30 seconds then change sides.

  1. The sitting twist
yoga positions

Start by sitting comfortably with your feet in front of you. Then bend your right leg and place it over the left leg. Turn your back on the right side, looking as far behind you as possible without bending. Feel the stretch for 15 seconds and repeat the operation on the left side.

  1. The position of the cat 
yoga positions

Get on all fours on a mat, with your hands in front of you and your legs forming a right angle. Then, tuck in your back and look straight ahead, breathing deeply. Then bend your back for 10 seconds to feel the stretch. Repeat this movement for one minute.

  1. The child’s position 
yoga positions

To do this exercise, start by placing yourself on the floor with your knees bent and your head against the mat. Extend your hands and place them in front of you. While breathing deeply, stay in this position for a few moments to relax all of your  muscles .