The sciatic nerve is the biggest nerve in your body. It starts in the lower part of your back, continues down through each of your buttocks, and ends on the back of your legs.

The pain in this nerve is unbearable and, it can prevent you from performing your everyday activities. The most common symptoms of the sciatic nerve pain are numbness, weakness and burning sensation in your thighs, legs and feet, as well as lost control of your bowel or bladder.

Relieve your Sciatic Nerve Pain

These symptoms get more severe with time. Even though there are many therapies and medications for sciatic pain, the best way to relieve it is by practicing yoga, which allows you to stretch every part of your body.

Here are some yoga poses which will significantly reduce the frequency and the intensity of your sciatic nerve pain.

Locust Pose – Salabhasana

Lie down on your mat facing the floor with your arms by your sides. Place your palms outwards, point your toes downwards and keep your heels apart.

Your chin should be touching the floor. Inhale a deep breath and simultaneously raise your chest, arms and legs. Straighten your neck and lift your knees off the floor.

Slowly exhale, maintain this pose for 5-8 seconds, return to the initial position, place your hands beneath your forehead, and rest for 1 minute.

You should repeat this exercise 5-10 times. This pose will strengthen your lower back pain and, it will improve your blood circulation.

Staff Pose – Dandasana

Sit on your mat with your legs extended in front of you, your hands at your sides, and your palms on the floor. Take a deep breath and stretch your spine.

Keep this position for 15-30 seconds and relax. Repeat this exercise 5-10 times. This pose will flex your lower back and, it will stretch your legs.

Reclining Big Toe Pose – Supta Padangusthasana

Lie down on your back and bent your right knee towards your chest. Take an elastic strap, put it on your right foot and lift your leg towards the ceiling. Stretch the leg by keeping your buttocks pressed to the floor.

Slowly inhale, stay in this position for 10 seconds, lower your knee to your chest, and place your leg back on the floor. Repeat this exercise with the other leg.

You should do this exercise 5-10 times. This pose will improve your blood circulation below your torso and, it will reduce your sciatic pain.


Supported Bridge Pose – Setu Bandha Sarvangasana

Lie down on your mat with your knees bent and your feet touching the floor. Keep your arms at your sides and place your heels as close to your buttocks as you can.

Inhale deeply and, lift your hips off the ground by supporting your body with your palms and feet. Keep your head and neck on the ground and your knees separated from each other.

You should stay in this position for 10-15 seconds. Slowly exhale and return to the initial position. Repeat this exercise 5-10 times. This pose will relieve the pain in your buttocks and in the back of your legs.