Yoga Poses to avoid with Sciatica – Yoga is a great treatment option for sciatica. This involves using your own body, to stretch and strengthen your legs and back. There are many causes of sciatic nerve discomfort, such as a herniated disc and spinal compression, tight muscles or an injury. Find pain relief using controlled yoga postures for sciatica irritation by getting on a yoga mat.
Regular yoga practice can bring many benefits to your mind and body. One way is to relieve lower back pain due to the sciatic nerve. To stretch and strengthen your body, yoga uses slow and methodical movements. The poses improve core muscle strength and correct body posture. This will all help reduce sciatica symptoms and improve overall body awareness. Yoga offers many benefits similar to traditional stretching exercises for sciatica.
These are the top 10 yoga poses that can help with sciatica. While many of these poses can be done by beginners, you might find it helpful to seek out a qualified yoga teacher to help you get comfortable with the movements.
7 Easy Yoga Poses to Avoid with Sciatica
Child’s position is a wonderful, relaxing pose that lengthens and opens the hips.
- Begin by laying on your back, knees down and hands on to the ground.
- Place your hands together on your knees, or your knees together.
- Move your arms forward and bring your palms to the ground.
- Breathe in deeply and slowly. Relax your whole body.
Downward-Facing Dog Pose
This position will strengthen your shoulders, arms, and hamstrings.
- Start by placing both of your hands on ground directly below your shoulders. Keep your knees on the ground just below your hips.
- Pushing your hands away from the ground with your hips, and your knees.
- Your head should be in between your arms. You should keep your gaze straight ahead.
- You don’t have your heels touching the ground. Elevate them as high as you like.
Bird Dog Yoga Pose
This pose strengthens your core muscles (lower back, sides, abdomen).
- Start by placing your hands and feet on to the ground. Place your hands below your shoulders and your knees beneath your hips.
- Keep your left arm straight in front of yourself and straighten your right foot behind you.
- After holding your left hand and right leg parallel to your body for a while, lower them down to ground.
- Then repeat the movement with your left leg and right arm.
Pigeon Yoga Pose
You will be laying on the ground in this version pigeon position to support your lower back. The stretch will be felt in your piriformis (low back), and glutes.
- Lay on your back, knees bent and feet flat on ground.
- Move your right foot towards your left leg. You might feel a stretch at this point.
- Lift your left thigh upwards and cross your legs. To intensify the stretch, lift your left leg up and pull your knee into your chest.
- Do the same thing with the other foot.
Easy Cobra Pose
The cobra pose will stretch your shoulders and lumbar spine. You can take it slow at first, and then let your body adapt to the movement.
- Lie face-down on the ground.
- Push your hands up from the sides and bring your hands under your shoulders.
- Your chest should lift from the ground while your legs remain flat.
- You can hold the pose for about 30 seconds before releasing yourself to the floor.
Staff Pose (Dandasana)
This position aligns your lower back and helps to stretch your calves, hamstrings, and hamstrings. This pose will make you more aware and help you in everyday activities.
- Get down and sit on the ground.
- Place your feet straight in front.
- Keep your thighs tight and your feet elevated.
- Slowly, deeply inhale and drop your hands to your sides.
Chest to Knee Yoga Pose
You can stretch your piriformis muscles and hamstrings by taking a knee-to-knee pose.
- Place your feet outstretched on the ground.
- Exhale by bringing your knees up towards your chest. Grab your hands with your fingers.
- As you are laying on your back, grab your knees and hold them as close to your chest.
- You can stay in this pose for several minutes before letting your legs fall.
Yoga Poses to Avoid when you have Sciatica
Some yoga poses may not be safe for people with sciatica. Some poses can cause pain or worsen your other symptoms. A forward bend or any pose that requires a forward bend should not be attempted. Do not attempt to pose in a forward bend if it causes pain, numbness and/or tingling. If you are suffering from sciatica pain, these are the positions you should avoid.
- Standing forward bend
- Wide-angle forward bend
- Big toe pose
Ask your doctor or a physical therapist for guidance if you are not sure whether certain poses are safe.
Tips to Do Yoga Safely
Yoga is a mind/body movement that is always evolving. The movements are meant to stretch your entire body, sometimes beyond what you ever thought was possible. During these stretches, it is important to keep your body safe and prevent further injury. Listen to your body. Here are some additional tips to help keep you safe in your yoga practice.
- You are the only one who can compete against you
- Assistive props, such as blocks or towels, can be used when needed
- Avoid doing these exercises if you are experiencing low back pain
- Although pain is normal, it is possible to have a relaxing stretch.
- Don’t be afraid asking your yoga teacher any questions.
- Yoga is an excellent way to warm up for sciatica exercises.
An effective Yoga Poses for Sciatica Symptoms
If done right, yoga can provide a safe and effective way to relieve sciatica. Yoga is a safe and effective treatment for sciatica pain. Take a class or a personal lesson with a qualified teacher. When you are in each yoga position, take a moment and feel the stretch. Next, slow down and breathe deeply. Soon your body will start to feel stronger and the sciatica symptoms will decrease.