Yoga exercises to cure sciatica are as healthy as possible

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The sciatic nerve begins in the lower back, runs deep through the hips and thighs, and extends all the way down to the feet and toes. When these nerves are stimulated by trauma or pinched, they cause pain, called sciatica.

Yoga has been used since ancient times as a method of conservation therapy. Yoga movements not only help soothe and heal aches and pains caused by osteoarthritis, but also help eliminate stress. Besides, this subject also helps blood circulation and strengthens the body’s resistance.

By definition, sciatica is a dull ache anywhere along the sciatic nerve, usually on one side of the body. The body structure will have two sciatic nerves – one on each leg. These are the two longest nerves in the human body.

They are formed from nerve endings that originate in the spinal cord, then move through the clefts in the sacral region and merge to form the main structure of the sciatic nerve.

The sciatic nerve goes deep through the layers of muscles in the gluteal region (the gluteus medius and gluteus maximus), penetrates deep into the muscle layer of the posterior thigh, and extends along the outer edge of the leg down to the foot.

Symptoms that indicate you have sciatica

  • Pain and ants crawling down the outer edge of the calf to the depression between the little toe and the ring finger.
  • Difficulty walking on heels or toes.
  • Burning sensation in the back of the thighs and calves extending down to the heels along with difficulty in flexion/extension in the legs (Note: in some cases this can also be a sign of a problem. from the spine, not from the pear muscle).
  • Pain when sitting with a sharp pain in the back of the thigh. This pain may be relieved by standing. However, even when standing you still feel numbness in the tips of your toes.
  • Pain in the buttocks and hips from exercise or from sitting for long periods of time, which may or may not be accompanied by numbness, weakness, or sharp pain. Although this pain can occur during standing activity, the pain is increased when you sit.
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Sciatica brings discomfort

What are the benefits of yoga?

Sciatica often causes diffuse pain and significantly limits mobility. This has made patients afraid to exercise and exercise for fear of a more intense flare-up of symptoms.

However, leading chiropractic experts said: Yoga is the simplest solution to overcome sciatica today. Because yoga is one of the sports that combine physical movements and breathing regulation to improve health.


Yoga is a combination of physical movements and breathing regulation

Therefore, this subject brings a comprehensive effect on the body. Although it has been formed and developed for a long time, yoga is still highly appreciated in the treatment of a number of diseases. Here are some benefits of yoga for sciatica patients:

  • Increase flexibility and flexibility: Yoga brings physical impact on bones and joints and helps muscles, bones, and joints to be more flexible.
  • Enhance blood circulation: This practice helps to release congestion in blood vessels, regulate blood circulation, thereby preventing nervous tension and reducing pain symptoms.
  • Prevention of osteoarthritis: In addition to regulating the body, yoga also affects bones and joints and many other organs, increasing metabolism and limiting metabolic disorders.

Sciatica is caused by some pressure on the nerve roots and blockage at this site. So, when practicing yoga properly, sciatica is also likely to be improved.

Effective yoga exercises to treat sciatica

1. Locust pose

locust pose


  • Lie face down on the exercise mat, arms stretched out to the sides. With palms out, toes pointing down, heels not touching.
  • Chin touches the floor. Take a deep breath in, and at the same time raise your chest, arms, and legs. Straighten your neck and lift your knees off the floor.
  • Exhale slowly, maintaining this position for 5-8 seconds. Return to the starting position, place your hands under your forehead and rest for 1 minute.
  • You should repeat this exercise 5-10 times. The locust pose strengthens the lower back and strengthens the circulatory system.

Supine position holding big toe

Supine position holding big toe


  • Lie on your back on the mat, bend your right knee toward your chest.
  • Using an elastic band, place the loop over your right foot and then lift your shin toward the ceiling. Stretch your legs by keeping your hips pressed to the floor.
  • Slowly inhale. Hold the pose for 10 seconds.
  • Lower your knees to your chest and then place your feet back on the floor.
  • Repeat with the other leg.

Bridge pose

Bridge pose will help relieve pain in the hips and back of the legs


  • Lie on your back on an exercise mat with your knees bent and feet touching the floor.
  • Place your hands on the sides of your body and keep your heels as close to your hips as possible.
  • Inhale deeply and then lift your hips off the floor using your palms and feet to support your body.
  • Keep your head and neck on the floor and your knees not touching.
  • Hold the pose for 10-15 seconds. Slowly exhale and return to the starting position.
  • Repeat the above exercise 5-10 times.
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Through this article, you probably also “pocket” yourself with easy-to-follow sciatica yoga exercises at home. To improve your training efficiency, you can immediately download the training app.

Our dedicated and experienced coaches will support you to improve your condition and health.

Reference source

10 Yoga Poses for Sciatica Pain Relief Accessed: 25/03/2020

Best Yoga Poses for Sciatica Relief Accessed: 25/03/2020

Say Goodbye to Sciatic Nerve Pain With These Yoga Poses Accessed: 25/03/2020

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