5 Yoga Poses For Sciatica + How The Practice Can Offer Relief

The first thing to do if you experience this type of pain is to visit a doctor to determine the cause of sciatica in your specific case.

Two of the most common root causes are a herniated disc or tight hips (specifically tight external hip rotators). If either is responsible, you may be able to get some relief through yoga for sciatica.

How to: Lie on your back on a soft surface and take a deep breath in. When you exhale, hug your right knee into your chest. On every exhalation, try to soften and let go of a little more tension in your pelvis. Relax your jaw, neck, and shoulders, and breathe into your lower back. Repeat on the other side. Relax into each side 5 to 10 breaths.

Dead pigeon stretches the deep external hip rotators, including the piriformis. In many cases of sciatica, the piriformis is what's putting pressure on the sciatic nerve and causing your pain.

How to: Bring both feet flat to the mat. Rest your right ankle on your left knee. Take a deep breath in. On an exhalation, thread your hand through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your left leg in toward you. Flex your right foot to protect your right knee. Relax your neck and shoulders. If you are more flexible, you can reach through to take hold of your shin. Press the back of your pelvis into the mat. Repeat on the other side. Hold the pose for 5 to 10 breaths on each side.

Bridge pose is a gentle backbend (spinal extension) that can help heal a herniated disc.

How to: Rest your hands by your sides, palms facedown for bridge pose. Walk your feet back until your fingertips graze your heels, and check that your feet are hip-width apart and parallel. Take a breath here. Inhale, press into your heels, and lift your hips all the way up. Exhale, relax into the pose. If you can, roll your shoulders underneath you, interlace your fingers, straighten your arms, and press your little fingers into the mat or bed. Lift your chest up and back as you draw your lower abs in. Take slow, deep, and even breaths at the top of the pose. If you feel compression at your lower back, lower your hips, curl your tailbone under, and release your inner thighs down to make space at your lower back. Hold the pose for 3 to 5 breaths.

Our next pose is a reclining spinal twist variation that releases tension at the lower back and stretches the deep hip rotators.

How to: Cross your right knee in front of your left knee. If you can, wrap your right toes around the back of your left ankle (like in eagle pose). Bring your right arm out to the side, palm facing up. Take a deep breath in. On the exhale, gently lower both knees to the left and turn your head to the right. Rest your left hand on your right thigh. It's OK if your knees don't come all the way down. Breathe into the stretch. Hold the pose for 5 to 10 breaths on each side.

We'll finish with happy baby, another excellent posture for taking pressure off the sciatic nerve.

How to: Keep your feet together, open your knees out wide, and stretch your hands through to take hold of the outsides of your feet. Bring your feet out over your knees, and gently pull them down toward the mat. Flex your feet, press the back of your pelvis into the mat, and stay here for a few deep breaths. You can hold onto your ankles if that is more comfortable. Relax into the pose and rock gently from side to side. Hold the pose for 5 to 10 deep breaths.

To release: Inhale, exhale. Let go of your feet and let them gently drop to the floor.