6 Yoga Exercises for Quick Sciatic Nerve Pain Relief

Sciatic nerve pain causes an immense discomfort that can be worsened by the simple act of walking.

It is a condition that is defined by the pain felt on the nerve of the same name, pain that stretches from the lower back, all the way down to the foot. Typically, it targets only one side of the body.

But luckily, the best way to get rid of sciatica for good does not require any surgical intervention.

This is why today we bring 6 basic yoga for sciatic exercises that you can do every day to ease nerve pain:

1. Floor Exercises

The first set of two exercises can offer you sciatic relief in 8 minutes only. You will need a mat or thick carpet to lie on. Also, make sure that there is no draft circulating and that you don’t feel too cold or warm.

For the first exercise, you will want to lie down on your back and bend your knees. Then, raise your left leg and cross it over the right knee.

With the help of your hands, you are going to want to stretch the right leg towards you, while the left is still crossed over it. Make sure to not lift your head off the mat and to hold the movement for 30 seconds.

If you repeat it only a few times, you will be able to alleviate right leg nerve pain. Do it on the opposite side if the affected area is the left.

For the second floor exercise, you will need a tennis ball or one of the same size and feel. Place it under your buttocks while lying on the mat.

Roll over the ball until you hit the sore area. Let the ball press it for up to a minute, rolling gently again over it once. Avoid the spine and if you feel a strong nerve pull or pain, stop immediately.

Doing this a couple of times a day for 5 minutes should give you substantial sciatic back pain relief.

2. Sitting Exercises

There are also a couple of good sitting positions to relieve sciatica. The first can be done sitting directly on the floor. You will want to fold your legs, bringing one over the other without unbending them.

Use one arm to balance yourself and the other to push the movement. Twist your body and head to the side following the direction of the upper bent leg. Hang on for 30 seconds and then repeat with the opposite limbs.

The second might be the easiest (ergo best) sitting position for sciatica. You will have to sit straight on a chair and rest the right ankle on the left knee.

Lean forward without bending your spine and hold the position as you take 10 breaths. Repeat this up to five times for each side.

3. Standing Exercises

To get rid of pain from lower back to buttocks or lower back to knee, these standing exercises should work best.

For the first one, start by placing a foot on a bench. Keeping the leg and foot straight, lean as close to the leg as possible while feeling the stretch in the back of the thigh.

Try your best not to bend the knees and hold for 30 seconds. Only a couple of repetitions on each side should do.

For the final one, find an even higher surface like a desk or dining table. Bend a leg over it and step back once with the other foot.

Lean as close to the bent leg as you can while managing your breathing. You can repeat these movements as often as you can until you feel noticeable pain relief.