Yoga Poses to Relieve Sciatica Pain in 16 Minutes or Less

5 Easy Yoga Poses to Relieve Sciatica Pain in 16 Minutes or Less

The sciatic nerve is the longest nerve in the body that goes from every side of the spine through the thighs and calf muscles to the foot. Every individual is at 40 % danger of encountering sciatica pain eventually in their lives, and that doesn’t really imply that it would become chronic. Infrequently, it’s showed by shivering in the legs and knees.


  • Foot drop: when you can’t flex the lower legs enough to be able to walk on the heels
  • Torment in back of the thigh, lower back, butt, calf
  • Diminished reflexes in the Achilles ligament and the knee
  • Shivering, burning, pinching sensations
  • Knee weakness


There are two reasons: piriformis and herniation in the lumbar spine. The first is an aftereffect of the aggravation of the close-by sciatic nerve, which is creating agony, deadness, and tingling, while the other is a genuine condition and it acquires medical assistance.


To decrease the pain, particularly when brought on by piriformis, there are some stretches which can help extend the lower back and reduce the torment.

Standing Back Twist

Putt the foot on a seat and put the outside of the inverse hand on the raised knee. The other hand should be on your hip. Turn the abdominal area while keeping the hips forward and remain in this position for 30 seconds before changing sides.

Two Knee Twist

While lying on the back, spread the arms in the shape of “T”. Turn your knees out to the other side while keeping the shoulders on the ground. Remain in this position for a minute and change sides.

Twisted Lunge

Step one leg forward and twist the knee. Keep your other leg behind. Go for keeping the feet one leg`s length separated and then turn your back, setting the inverse elbow on the outside the knee that is down. Remain in this position with your palms together for 30 seconds.

Cat Pose

Get on your hands and knees, twisting the back down and lifting your chest by pulling the shoulders back. Inhale and hold this position for 10 seconds. Come back to the first position, pushing your chin in the chest, and raise your back. Hold for 10 seconds and do this exercise for a minute.

5 Easy Yoga Poses to Relieve Sciatica Pain in 16 Minutes

Child’s Pose

Get down on your knees and hands, and lower the butt to the heel, leaving the hands on the ground in front of you. Hold as much as you can.

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