Sciatica and back pain may be uncomfortable and challenging to treat. As with other forms of body pain sciatica can’t be treated by simply relaxing.

In simple terms , sciatica is a type of pain it is the result of inflammation and irritation in the sciatic nerve. The pain that originates through your back and through your legs and hips is the most common symptom of sciatica. The sciatic nerve originates from the lower part of your back and buttocks, and hips, and then goes to your knees and both legs.

If something is pushed against this nerve, pain the sensation of tingling and numbness can be felt on either leg. Some of the major causes of sciatica are overweight and poor posture, nerve problems blood clots, tumors and more.

The symptoms of Sciatica

The most prominent symptoms of sciatica begin on the affected leg’s side. Some of the most commonly reported symptoms are:

  • Injury
  • The narrowing or stenosis of the spine the spinal canal
  • A damaged or broken disk that has been damaged or ruptured.

While most sciatica-related cases get better within four to six months however, there are certain yoga and exercises which can also ease the discomfort. If you’re suffering from back pain or sciatica These exercises can aid in getting relief:

#1 Knees to chest


  • Begin by lying on your back, with your legs bent, knees pointed upwards and your feet resting on the floor.
  • Then slowly lower your right knee towards your chest. Hold the position for around 20-30 seconds or until you are able to keep it in a comfortable position.
  • Let the leg return to its starting position and repeat the exercise with the second leg.
  • In a different way alternative, you can pull both legs to the chest, and then hold them for a couple of minutes.

Watch this video to get a an example:

#2 The lumbar flexion stretch


  • Lay down on your back, laying on your stomach.
  • Your lower foot should remain straight as well as your top leg needs to lie behind your knee.
  • Make sure you reach the tip of your hands to the top of your shoulder blade and then slowly turn your spine until your shoulder’s top is slightly backwards, and then towards the floor.
  • Keep this position for 10-20 minutes.
  • Return to the starting point then repeat the exercise on the opposite side.

Watch this video to get a reference:

#3 Sitting pigeon pose


  • Place your feet on the floor straight and stretch your legs by putting your feet close.
  • Bend your left leg and then place your left foot across your right knee.
  • Slowly lean forward with your hips and allow the upper part of your body to slide toward your thigh.
  • You should hold this position for approximately 20 seconds or more , if you feel at ease.
  • Release the position and repeat for the opposite side.

Watch this video to get a information:

#4 Standing hamstring stretch


  • Make sure you are standing straight. Place one foot on an elevated surface. You can use a staircase or stool.
  • Place your leg straight on the step with your feet facing upwards.
  • Maintain your straight back and move towards the forward.
  • Keep the posture for between 10 and 20 seconds, then breathe comfortably.
  • Slowly return your leg and repeat the process for the opposite side.
  • Don’t stretch too much and then hold onto something to ensure you’re balanced.

Watch this video to help you understand:

The pose of #5 Child.


  • Make a kneeling posture. Then, lower your buttock on your heels.
  • Set your knees to the same distance as your hips. Lay your torso on the floor between your legs.
  • Now , extend your arms the direction of your head. the floor.
  • Keep the posture, and breathe in a relaxed way to ease into the position. Don’t put your buttocks on your heels. Just stretch your legs gently.

Watch this video to get a an example:

#6 Glute bridges


  • Relax on the floor, knees bent, shoulders apart, and your arms by your sides.
  • Do your best to push through your heels and raise your hips until your body creates straight lines between your knees and shoulders.
  • Keep this posture for a couple of seconds and then slowly lower your hips toward the floor.
  • Repeat the process at least three times.

Watch this video to get a an example:


While these are among the most effective exercises to aid in relieving sciatica and back pain however, they might not be effective for everyone.

When doing these exercises, you must be attentive, and make sure you not force yourself into exercises that don’t make you feel at ease. Additionally, if you suffer from or have had other health issues, talk with your physician prior to doing one of the exercise. If you experience increased discomfort or pain after exercising you, get medical attention right away.

Modified by Bhargav