Yoga Stretches for Relieving Sciatic Nerve Pain

Sciatica is a leg pain, weakness or numbness that begins at the lower back and then continues down the sciatic nerve in the leg, so it causes sciatica pain. This nerve is the largest nerve in the whole body that begins in the lower back, goes through the buttock and then down the lower limb.

The Journal of Neurosurgery in 2005 supposed that more than 5 percent of the adults in the United States have sciatica, and over a lifetime, a person has a 40 percent probability of suffering from this condition, but the good news is that the yoga can help you to relieve the pain.

Sciatica or sciatic pain is caused by an irritation or compression of the sciatic nerve. Common causes of this disease include:

  • Degenerative disc disease
  • Spinal disc herniation
  • Narrowing of the spinal column or stenosis

Another cause of this health condition is as a result of nerve entrapment where a muscle in the buttock presses against the sciatic nerve and so causes sciatica.

How to discover if you have sciatica
To find out if you have sciatica, see the following:
  • Numbness – loss of feeling. You can test this with the edge of a tooth stick or matchbook, comparing areas of skin on your leg with the same that are on your other leg.
  • Discomfort or pain anywhere along the pathway of the sciatic nerve: In the buttock, calf, back of the thigh and/or back.
  • Paresthesia – strange sensation, including pins and needles, burning and pinching, and tingling.
  • Reduces reflexes in your knee and Achilles tendon
  • Weakness: uncommon lack of strength that can cause your knees to buckle while you are standing or might make it difficult for you to rise from a sitting position.
  • Foot drop – a health condition where you can’t flex the ankles enough to walk on the heels.


The most usual places to feel this pain are down the back of the leg, in the back of the thigh, on the side of the foot, on the outside of the calf and in the heel.

So, the sciatica is the symptom and not the cause of the discomfort or the pain, and usually needs the attention of a doctor.

Sciatica and Yoga

We present you yoga exercises which you can do at home in order to stretch the sciatic nerve.

Caution: If you have sciatica, before you start with yoga, discuss this with your doctor. The yoga can be helpful for sciatica and low back pain, but it can also injure the back while doing yoga, so you need to be careful.

If your doctor thinks that the source of the pain that you feel is muscle tightness or spasm, then these exercises can help you. When you do the stretches, always do it on the both sides.

The yoga in the United States now is performed by more than 20 million people and it is used to stretch the muscles, to improve the overall balance and to strengthen the muscles. The best thing about yoga is that you can do it at home.

Watch the video here to see the exercises for sciatic pain.