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Yoga Poses for Sciatica

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Yoga Poses for Sciatica

Stretches for Sciatica Relief

Sciatica, also known as lumbar radiculopathy, is pain that originates from the sciatic nerve. Because the sciatic nerve runs from the back of the hips on down the thighs, it’s common for sciatic nerve pain to cause painful symptoms affecting the hips and lower back.

Fortunately, the following stretches can help to provide some much-needed relief:


Sphinx pose is excellent for opening up the lower back, which helps to relieve tension that may be irritating the sciatic nerve. It also helps to lengthen the core muscles and build the spine’s supportive muscles, ultimately reducing the amount of pressure on the spine that may also be causing unwanted aches and pains.

To do the sphinx pose, follow these steps:

  • Begin laying face-down on your yoga mat with your arms at your side and the tops of your feet on the mat.
  • Bring your arms forward, bending your elbows and placing your elbow directly underneath your shoulder blades. Your forearms and palms of your hands should be flat on the mat, pointing forward.
  • Pressing your palms into the floor, lift your head and chest off of the floor.
  • Draw your chin toward the back of your neck, keeping your gaze forward.
  • Hold this pose for up to one minute.


Fish pose is also another great stretch for opening up the hip flexors and relieving pain-causing tension. It also helps to strengthen the muscles of the chest and upper back, supporting better posture and spinal flexibility.

Follow these steps to do fish pose:

  • Lie on your back with your knees bent, arms at your side, and your hands below your buttocks. Your hands should be palm down with your buttocks resting on top of them.
  • Press your elbows and forearms into your yoga mat as you lift your chest away from your mat. Simultaneously lift your chin and allow your head to rest on the floor lightly.
  • Wither keep your knees bent or extend them out in front of you. Be sure to keep your quads activated if you extend them.
  • Hold this pose for 15 to 30 seconds.


Cobra pose is also good for relieving lower back and hip pain associated with sciatica. It’s also good for improving posture and reducing pain-causing inflammation.

To do the cobra pose, follow these steps:

  • Begin laying face-down with your arms at your side and the tops of your feet on the mat.
  • Pull your hands forward, placing them beneath the shoulders as if you are about to do a pushup.
  • Pressing your hands into the mat, lift your upper body up from the mat, keeping your elbows close to your sides.
  • Be sure to keep your gaze on the floor in front of you.
  • Hold this pose for 15 to 30 seconds.

Orthopedic Care in Geneva, Elgin & Surrounding Areas

At Fox Valley Orthopedics, we can help you get back to a pain-free, comfortable life. If you have been dealing with aches and pains that have lasted for more than a week, don’t put off getting help another day. Call (630) 584-1400 today to schedule your appointment.