So many women (and men of course) have problems with the lower back. And especially problem with the sciatic nerve. That can give you intense pain that radiates down into the leg. I have sciatic pain as well. It comes and goes. But what does help me is yoga! Of course. So here are my three favorite yoga poses to ease the sciatica pain!
You can download the pdf here.
Modified Pigeon or Thread the Needle as it also is called is a very good yoga pose to open up your hips. It´s also good if you have sciatica pain.
Lie on your back and cross your right leg over your left leg. Pull your right knee toward your chest, thread your left arm through the triangle between your legs and clasp your hands around the back of your right leg. Make sure you flex your left foot by pulling your toes back. Pull your left knee to your chest as much as you can. It should not hurt. Stop where you need to stop. Breathe long and deeply for 1-3 minutes. Release the thigh and repeat on the other side. Long deep breathing 1-3 min
Cobra pose is a good pose for the spine. Many times your back pain can be a result of a lumbar disc herniation directly pressing on the sciatic nerve. I find it a very important yoga pose if you have any kind of back pain. I recommend that you start with the modified cobra first if you have back pain.
Modified cobra pose:
Lie on your belly.
Come onto your forearms, with your elbows directly under your shoulders and parallel to each other.
Stretch your legs straight back, about hip-width apart.
Spread your toes wide and press the tops of your feet into your mat.
Firm your legs, and roll your inner thighs up, your outer thighs down. Press your tailbone toward your feet, lengthening your lower back.
Press down into your forearms to lift your chest up. Long deep breaths.
If you want to go further you can do the full cobra. Lie on your belly. Place your palms on the floor just behind your shoulders. Firm and lengthen your legs and tailbone back..Gently lift your navel and begin to pull your hands against the mat. Lift your chest forward and up, straightening your arms as much as you can without straining your back. Your pelvis remaining on the floor. Tighten the buttocks. Breathe long and deeply Inhale and exhale.
Seated Spinal twist is a great yoga pose for sciatica pain.
Sit with your legs outstretched in front of you. Lift your right knee and place your right foot on the outside of your left leg, knee height. If the next step is difficult and the sit bones are not both on the floor keep the legs this way.
Bend your left leg and place the left foot on the outside of your right hip.
Place your right arm behind you, bend and hook your elbow behind the knee as you twist to the right, lower arm hold on to the left knee. Slightly pull the knee to your chest. Breathe long and deeply for 1- 3 minutes. On an outbreath you come out of the twist, move back and extend your legs in front of you. Repeat on the other side.
Do you have sciatica pain? Or do you have other back pain? Please let me know in the comments below.
Popular blog posts
A Breathing Meditation that helps to re-energize, detox & beat the heat
A quick health tip for your back and shoulders
A Yoga pose for sensitive people
How to get less affected by people
A Breathing exercise for anxiety & depression
Are you struggling with anxiety?
Five ways to get rid of your headcahe
One minute meditation
Yoga to start your day
Do you want to
LOWER YOUR STRESS, get more relaxed in your hips & pelvis and MORE BALANCED & EMPOWERED?
Get your ⤵
Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”