Simple Yoga Stretches For Relieving Chronic Sciatica Pain

The sciatica pain is quite unbearable sometimes. It has become a chronic ailment for many people. Here are some important facts about the sciatica pain and the solution on this issue in terms of yogic posture.

What is Sciatic Nerve?

You might have heard about sciatic nerve as the largest nerve in our body which runs right from the lower back till the down back of the leg. It is composed of different individual nerve roots which are often observed to be branching out from the spine in our lower back and then combine to form the actual sciatic nerve.

It’s actually not a Disease!

Sciatica (sigh-at-ih-kah) where you experience the pain is actually not a disease. However it is a symptom of a medical condition which is often referred with following signs:

  • Continuous pain in the lower back which can be observed at one side of leg or buttock
  • In the sitting position, the pain becomes worse
  • Experience of tingling or burning down the leg
  • Difficulty in moving the foot or leg with the experience of numbness or weakness
  • It becomes difficult to stand up or walk

What are the Causes of Sciatica?

Here are some common causes of sciatica which leads to pain in the lower back or leg region.

  • Degenerative disc disease: It is a disease in which due to weak disc region leads to an excessive micro-motion at the spinal level. Due to which inflammatory proteins which are present inside the disc get exposed and results into irritation in that body part.
  • Lumbar herniated disc: It is also referred as a ruptured disc, slipped disc, bulging disc, pinched a nerve or a protruding disc.
  • Lumbar spinal stenosis: It is a disease caused due to narrowing of spinal canal.
  • Isthmic spondylolisthesis: A stress fracture which leads to slipping forward of the vertebral body on another body part.
  • Pregnancy: Sciatica during pregnancy can be a result of sudden weight gain, hormonal changes or a shift on individual’s center of gravity.
  • Piriformis syndrome: When a nerve root of the sciatic nerve gets pinched by the piriformis muscle pinches it leads to piriformis syndrome.
  • Sacroiliac joint dysfunction: It is a result of irritation in the area of sacroiliac joint.
  • Muscle strain: The Inflammation caused due to muscle strain puts pressure on a nerve root leading to sciatica.
  • Spinal tumor: Sometimes the nerve root gets pinched due to tumors in the lower back region which create pain.
  • Scar tissue: If the nerve root gets compressed due to scar tissue then it can lead to sciatica.

Treatment for Sciatica

Bed rest is the commonly suggested treatment for sciatica. Some medication is also provided to relieve the inflammation and pain. The massage and physical therapy is used d to relax the muscles. The exercise which stretches the lower back and condition’s the muscle can be one of the solutions to alleviating the pain of sciatica. Some of the causes of chronic sciatica can be resolved using surgical procedures.

Apart from this there are some very effective yogic postures which provide relief from the sciatica pain.

Here are simple Yoga stretches to get relief from Sciatica and lower back pain

1. Warm-up Asana

This a asana to warm up your body for the further stretches. If you feel your body does not have much flexibility then repetitively do this exercise to get relief from the sciatica pain.



  1. Seat straight for this pose and take the sole of both of your feet together in the middle of your body.
  2. Join the sole of your feet together and open up your knees a bit towards outward.
  3. Now, bend your spine towards the front end and lay over your legs.
  4. Maintain the posture for some time and continue to take a deep breath.
  5. This exercise provides proper stretch to your hips and relieves the nerve tension. 

Thread the Needle

The thread the needle stretch is very beneficial to get relief from the nerve pain. It provides good stretch to your lower body part and help to get rid of sciatica pain.



  1. First lie on your back and bend your knees while keeping your feet flat on the floor.
  2. You have to make a figure four by bending your right knee with the outer your left ankle on the right thigh.
  3. Now, be comfortable in this position and slowly try to lift your left foot in the air and bring left calf just parallel to the floor.
  4. If you can see an opening of the two legs just place your right hand in the gap and interlace it behind left thigh.
  5. Hold on this position for 2-3 minutes and repeat the process with the other side.
  6. The regular use of this exercise provides instant relief from the pain in the lower back region.


This exercise requires a certain amount of body flexibility. So you can only try this exercise if you feel your body can mold in this way.



  1. Keep your lower leg diagonal to your left hip.
  2. Bring the right knee behind the right wrist.
  3. Now, make your hips square off towards the floor and bend forward.
  4. Now, try to widen your elbows so that you can place your hand on the top of your forehead.
  5. Hold on the position for 2-3 minutes and then repeat the process with the other side.
  6. This the best position to be followed to cure the sciatica pain.

These are few simple and important yoga postures which can provide you relief from the pain as well as make your body more flexible. Do these exercises in the morning hours on an empty stomach on the regular basis to say goodbye to chronic sciatica pain.