Yoga is very effective for sciatica pain relief. Gentle stretches and asanas reduce pressure on the nerves and make muscles flexible.
Tip: Consult a physiotherapist before trying any new exercise.
Yoga Stretches for Sciatica
1Child's Pose (Balasana)
On hands and knees, bend forward and rest your forehead on the floor. Hold for 30-60 seconds. This stretches the lower back.
2Cat-Cow Stretch
On hands and knees, curve your spine up and down. 10 reps. This makes the spine flexible.
3Pigeon Pose
One leg bent forward, the other straight. For hip stretch. 30 seconds each side.
4Bridge Pose
Lie flat and lift your hips up. Hold for 20-30 seconds. For core strengthening.
5Corpse Pose (Savasana)
Relax and loosen all muscles. 2-5 minutes. This reduces stress.
Tips
- Move slowly
- Control your breathing
- Stop if you feel pain
- Practice regularly