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wikiHow to Treat Sciatica Nerve Pain Through Yoga

Four Parts:Practice PawanmuktasanaPractice KandharasanaPerform DhanurasanaTry MarjariasanaCommunity Q&A

Sciatica is a kind of pain that is caused by the irritation or friction in the sciatic nerve.[citation needed] The symptoms include cramp-like pain in the leg, numbness, weakness and tingling in the lower back, thigh down till the calf region and sometimes, even to the toes of a person.[citation needed] Most of the time, sciatica is caused by herniated spinal discs.[citation needed] It might also be caused due to the spinal stenosis, spondylolisthesis, pelvic tumours and compression of the nerve caused by the baby’s head during pregnancy.[citation needed] People who are diagnosed with sciatica might opt for a surgery or a medication that goes on for a span of 4 to 8 weeks. Yoga is also a great way to treat the root cause of sciatica pain and eventually provide relief from the annoying pain of sciatica nerve, especially a chronic experience.[citation needed]

Part 1
Practice Pawanmuktasana

  1. 1
    Begin with lying down in the supine position with legs placed together.
  2. 2
    Fold your legs together and bring the knees towards the chest.
  3. 3
    Wrap your legs with your hands, getting your knees as close as possible towards the chest.
  4. 4
    Bring your neck forward and touch your knees with the forehead, stay in the position for a few seconds.
  5. 5
    Relax by bringing down the head first, releasing your hands and getting back to the supine position.

Part 2
Practice Kandharasana

  1. 1
    Start by lying on your back and bending the knees.
  2. 2
    Apply a little pressure on your ankles by holding them with your hands.
  3. 3
    Hold your breath and slowly raise your buttocks and arch your back in the upward direction.
  4. 4
    Raise your chest as high as possible. Push your chin towards your chest, thus balancing the whole body on your shoulders.
  5. 5
    Stay in the pose for as long as possible. Get back to the starting position, exhaling slowly.

Part 3
Perform Dhanurasana

  1. 1
    Lie flat on your stomach, and bend your legs upwards.
  2. 2
    Hold your ankles using your arms.
  3. 3
    Inhaling, raise your thighs and chest up at the same time, while creating an arch with your spine.
  4. 4
    Stay in the position for as long as you can and return to the starting position by exhaling slowly.

Part 4
Try Marjariasana

  1. 1
    Support yourself on the floor with the help of your hands and knees.
  2. 2
    Inhale and raise the head, while repressing the spine and making it concave.
  3. 3
    Exhale and lower your head, raising your spine and pulling in the buttocks at the same time.
  4. 4
    Make sure the knees and hands are in the same line with each other and are perpendicular to the floor.

Community Q&A

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    • Pawanmuktasana massages the internal organs and improves the circulation of blood in your body.[citation needed] It strengthens the muscles of the lower back, and helps relieve the pain caused by the herniated discs.[citation needed]
    • Kandharasana / the shoulder pose helps correct defects in the spine, especially in aligning the displaced spinal discs.[citation needed]
    • Dhanurasana improves blood circulation in the body.[citation needed] It makes the back flexible and relieves from back and lower back pain
    • Marjariasana / the cat pose helps in making the spine sturdy, and relieves the pain caused in the lower back.[citation needed] It reinvigorates the spine and corrects the person’s posture.


    • Refrain from performing these poses if you have just undergone a surgery or recent injury.
    • Do not perform this pose during pregnancy. However, you can continue practicing it after childbirth recovery.
    • Patients of abdominal hernia, peptic or duodenal ulcers , high blood pressure, hernia or migraine should not practice this asana.
    • These yoga poses can help you relieve the sciatica nerve pain. But the level and intensity of pain may differ from person to person, and so does the effect the yoga poses have. Practice these asanas everyday for treating the pain a natural way, but make sure to consult the doctor if the problem still persists.

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    Categories: Articles in Need of Sources | Yoga | Sciatica | Peripheral Nervous System Disorders (Nerves)

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