Yoga for Sciatica: 10-Minute Sequence to Ease Pain

Understanding Sciatica

Sciatica is a common condition that causes pain along the sciatic nerve, which runs from the lower back down to the legs. This discomfort can range from a mild ache to sharp, shooting pain that makes everyday movements difficult.

The most common causes include a herniated disc pressing on the nerve, muscle tension (especially in the piriformis), or spinal conditions. While severe cases require medical attention, gentle movement and stretching can often bring relief.

Symptoms of Sciatica

Sciatica symptoms can vary but typically include:

• Pain in the lower back, buttocks, or down the leg
• Numbness or tingling in the leg or foot
• A burning or electric sensation along the nerve pathway
• Weakness in the leg, sometimes causing difficulty walking

If the pain is severe or persistent, consulting a healthcare professional is essential. However, if your symptoms are mild to moderate, a short, mindful yoga practice may help ease discomfort.

A Simple 10-Minute Yoga Sequence

This gentle sequence is designed to stretch and release tension in the lower back, hips, and legs—areas that can contribute to sciatic pain. Move slowly, breathe deeply, and never push into pain.

1. Knees-to-Chest Pose

Lie on your back and hug both knees to your chest.
Gently rock side to side for a light massage on your lower back.
Hold for 5–10 breaths.

2. Supine Figure-Four Stretch

Lie on your back, bend your knees, and place your feet flat on the floor.
Cross your right ankle over your left thigh, keeping your right foot flexed.
Thread your hands behind your left thigh and gently pull it towards you.
Hold for 5–8 breaths, then switch sides.

3. Seated Forward Fold (Paschimottanasana)

Sit with your legs extended forward and spine tall.
Hinge at your hips and reach towards your feet (bend your knees if needed).
Hold for 5–8 breaths.

4. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Sit with both legs extended.
Cross your right foot over your left thigh and place it on the floor.
Hug your right knee with your left arm and twist to the right.
Hold for 5 breaths, then switch sides.

5. Child’s Pose (Balasana)

Sit back on your heels, bringing your forehead to the mat.
Stretch your arms forward and relax your back.
Stay for 5–10 breaths.

Consistency is key when managing sciatic pain. This short sequence can be a great addition to your daily routine, offering relief and support for your lower back and legs. If you’re looking for more personalised guidance, I offer yoga sessions tailored to your needs. Feel free to reach out and explore movement that supports your body with care.