8 Easy Yoga Poses to Relieve Sciatica Pain in 30 Minutes or Less

The sciatic nerve starts at the base of the spine and runs down through the thigh and calf muscles to the foot, making it the body’s longest nerve.

Everyone of us has roughly 40% chance of suffering sciatica pain in our lifetime. While the pain might not be chronic, it’s often intense and awfully unpleasant. Nonetheless, not all sciatica problems result in pain – they may sometimes only cause weakness in the knees or a tingling sensation in the legs.

Some of the most common symptoms of sciatic complications include:

  • A tingling, pinching, burning, electric, or pins-and-needles sensation.
  • Weakness that causes bucking of the knees once you rise up from a sitting position.
  • Reduces reflexes in the Achilles and knee tendon.
  • Numbness, fatigue, and loss of feeling in the legs and feet.
  • Foot drop –  the condition whereby you can’t flex your muscles enough to walk on the heals.

Causes of sciatica pain

Sciatic is largely attributed to herniation in the lumbar spine, which is part of the spine that curves  inward, near the lower-middle back. You need to consult your doctor immediately you experience this pain.

Nonetheless, about 70% of all sciatica complications come as result of the pirifomis, which is part of the rare small muscles that rotate your hip and help you turn your thigh out.

Alleviating sciatica pain

If the sciatica pain is as a result of pirifomis, there are various back stretches you can perform to alleviate the pain. The stretches are actually yoga poses and here’s how to perform them:

1. Child’s Pose

Simply get down on your hands and knees, and then rock the seat back onto your heals, while keeping the hands on the floor in front of you. Stay in that position as long as possible.

2. The Seated Twist

While sitting, keep your legs straight in front of you before bending one leg at the knee and placing it on the outside of the other leg’s knee. It’s up to you to keep the leg straight or curl it up.


Afterwards, place a hand behind you, flat on the floor. The opposite elbow should be placed on the outer side of the bent knee, with your legs pointing forward and the face turned behind you.

3.The Twisted Lunge

With one leg bent at the knee, step forward, leaving the other leg behind. Keeping your feet apart, turn your back while placing the opposite elbow on the outer side of the bent knee. You should Keep you palms together and stay in that position for 30 seconds.


4. The Cat Pose

Rest your body on the hands and knees, then bend down raising your chest as the shoulders are pulled back. Breathe deeply and stay thus for 10 seconds. Afterwards, return your back to a flat position and tuck your chin into the chest before lifting your back. Stay in that position for 10 seconds and then release. Repeat the procedure for 1-2 minutes.


5. The Knee Raise

Lying your back, draw your knee to the chest and keep your leg straight. Push down with your knee and pull up with your hands. Make sure your shoulders are firm on the ground.


6. The Single Knee Twist

Lye on your back, keep one leg straight, and then bend a knee to a 90° angle before putting the opposite hand on it. Keep your arm still on the ground, making sure your shoulders remain on the floor.


7. The Two Knee Twist

Lye on your back and spread your arms to form a capital “T”.  Keep your shoulders on the floor and your knees  turned outwards to one side. Stay in that position for a minute before repeating on the opposite side.


8.The Standing Back Twist

Place your foot up on a chair, and then place the outer side of the opposite hand on the elevated knee.


Afterwards, place the opposite hand on the hip, and then start to turn your body as the hips face forward. Hold thus for a minute before switching sides. Push for as long as you feel comfortable.

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