3 yoga poses to stretch the sciatic nerve

Have you ever felt a sharp, stabbing pain down your leg? It may be sciatica, a type of nerve pain caused by compression or irritation of the sciatic nerve. Although there is no one-size-fits-all solution to this condition, regular practice of certain yoga poses may help. In today’s article, we explore three poses that can help stretch and relieve tight muscles around the sciatic nerve, bringing welcome relief.

What is sciatica?

Sciatica refers to the sciatic nerve, which runs from the lower back and runs through the thighs and buttocks. Indeed, sciatica occurs when there is compression, irritation or injury to the sciatic nerve. Sciatic nerve injury is usually due to muscle tightness, overuse, herniated disc, or similar injury.

Sciatica pain is characterized by a sharp, burning, or stabbing sensation that radiates down the leg. While for some people sciatica is nothing more than a minor annoyance, others find that it causes serious pain and completely disrupts their day.

Sciatica and the piriformis muscle.

The piriformis is a deep hip rotator muscle, located in the buttocks, which sandwiches the sciatic nerve. Although sciatica can result from a range of conditions causing mechanical pressure on the nerve root, it is suggested that nearly 70% of sciatic pain is related to this muscle. Certain yoga poses aimed at stretching the piriformis muscle, as well as other back and leg muscles, can help reduce pain significantly.

Don’t forget the stretches!

Stretching and exercising the affected area of ​​the body can be an effective way to relieve sciatic nerve pain. It is important to gently stretch and lengthen the muscles, as well as strengthen them with light activities such as yoga, Pilates or walking. Massaging the affected area also helps relax overworked muscles that could make sciatica pain worse.

For best results, try performing a deep tissue massage using pressure with thumb and finger grips along the full length of both legs. Also, heat therapy, such as hot compresses or hot baths, can help reduce inflammation and relieve the sciatic nerve, reducing discomfort and promoting relaxation. Dedicate at least 20 minutes a day to whatever form of exercise or therapy works best for you – it’s essential to everyone’s well-being. We are going to introduce you to three excellent yoga poses aimed at stretching the lower back, the piriformis and the glutes. Try holding the pose for ten breaths.

3 yoga postures can specifically help with sciatica pain.


It’s a great way to open the hips and stretch the piriformis.

  • Start on all fours, hands shoulder-width apart.
  • Bring the affected leg forward, placing your knee on the floor behind your wrist and extending your shin perpendicular to the direction of your body.
  • Slide the other leg back to a neutral position with the knee facing the floor.
  • Bring yourself to a comfortable place in the stretch, so you can stay there. Breathe and let the piriformis relax.
  • You may find it difficult to hold this pose. If the hips can’t rest comfortably on the floor, this simple modification can make all the difference.
  • Insert a pillow or blanket to support your hips.

If you feel comfortable and want to take the stretch further, lean forward and extend your arms and chest toward the floor.


The ideal pose to relieve sciatica.

  • Sit up straight with your legs crossed.
  • Bring the foot of your affected leg over the other knee.
  • Rotate your upper body toward your right knee.
  • To help straighten your back and lean into the stretch, place the opposite hand on the right knee.
  • Lower yourself into the pose and release the groin and muscles.
  • Use your inspiration to lift, lie down, and stretch; use your exhale to twist without rounding your back.


This relaxing pose soothes the lower back and relieves tension and pressure.

  • Start by getting on all fours
  • Extend your knees while keeping your feet together, and press your buttocks against your heels.
  • As you inhale, sit up straight and lengthen your spine.
  • Exhale, lean forward so that your chest is resting on your thighs and your forehead is in contact with the floor.
* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.

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3 yoga poses to stretch the sciatic nerve

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