8 Stretch Poses Can Help You Get Rid of Sciatica, Hip, and Lower Back Pain

Sciatica pain is a very common illness from which are suffering people no matter how old are they. To better understand how to get rid of this problem you should have a knowledge of what exactly the sciatic nerve is. It is the longest nerve in the human body, which starts at the spine base and continuing right down through your thigh and calf muscles to your foot.

The chance of experiencing some sciatica pain for the average person is about a 40% throughout the life. As it is not a chronic pain, you could have trouble with it anytime. Following the statistic, not all sciatica trouble causes pain. Sometimes it only affects weakness in your knees or tingling in your legs.

Symptoms of Sciatica Trouble

–           Pain anywhere along the sciatic nerve in the calf, back of the thigh, buttock or lower back.

–           An electric, burning, tingling, pins-and-needles feeling or pinching

–           Numbness, fatigue, or loss of feeling in your legs or feet.

–           Weakness, which causes your knees to clasp when you stand up from sitting.

–           Reduced reflexes in your Achilles tendon and knee

–           Foot drop: you are not able to flex your ankles enough to walk on your heels.

What Causes Sciatica Pain?

Sciatica pain is usually caused by herniation in your lumbar spine and nearly 70 percent of sciatica cases are caused by piriformis, a muscle responsible for turning your thigh out.

8 Yoga Positions to Reduce Sciatica Pain


You can perform a few back stretches that originate in yoga, in order to reduce pain in your sciatica, mostly if your pain is caused by the piriformis.

Before beginning any exercise program you should consult your physician and get the general information about the medical diagnose. Your healthcare professional will help you in designing an appropriate exercise prescription. During the workout, you can experience some pain or difficulty, which is a sign to stop immediately and consult your healthcare provider.

  1. The Standing Back Twist

This stretch is a created for people who aren’t bendy enough and couldn’t go with some more difficult moves.

–           Start with your right foot up on a chair, and place the outside of your left hand on your raised knee, while your right hand is on your hip.

–           Turn your upper body, keeping your hips facing forward and hold the position for thirty seconds, then switch.

  1. The Knee Raise

–           Begin lying on your back and draw left knee to your chest, keeping right leg straight.

–           Pull down with your hands and push up with your knee, then repeat on opposite side.

–           Keep, all the time your shoulders on the floor.

  1. The Two Knee Twist

–           Lying on your back, open your arms to form a capital “T.”

–           Turn your knees out to one side, keeping your shoulders on the floor.

–           Hold the position one minute, then alternate sides.

  1. The Single Knee Twist

–           Lying on your back, keep your left leg straight, bend right knee to a 90° angle and place the left hand on that knee.

–           Turning to face the arm still on the floor, keep shoulders against the floor.

–           Switch side and repeat.

  1. The Twisted Lunge

This is a delicate stretch but effectively opens your hips.

–           Step with your left leg forward, bend at the knee. The right leg should stay out behind you and straight.

–           Turning your back, place your right elbow on the outside of your left knee, bringing your palms together. Hold for thirty seconds.

–           Switch side and repeat.

  1. The Seated Twist

–           Sitting with your legs straight in front of you, bend the right leg at the knee and place it on the outside of the left knee. The left leg you can keep straight or curl it up, whichever is easier for you.

–           Putting your right-hand flat on the floor behind you, place your left elbow on the outside of your right knee.

–           Turn to face behind you, keeping your legs pointing forward.

–           Switch side and repeat

  1. The Cat Pose

–           Get on all fours, (1)

–           Bending your back down, lift your chest by pulling your shoulders back. Breathe and hold for ten seconds.(2)

–           Return to a flat back, then tucking your chin into your chest, raise your back. Hold for ten seconds and release (3).

–           Return to the starting position and look at side (4)

–           Do this for a minute or two.

  1. Child’s Pose

This is maybe the easiest pose on this workout.

–           Get down on your fours, then rocking your seat back onto your heels, leave your hands on the floor in front of you.

–           Hold for as long as you like.