Top 10 Yoga Poses for Sciatica Pain (That Actually Help)

Sciatica can be incredibly uncomfortable and make even simple things like sitting or walking a challenge. But there are yoga poses for sciatica pain that can help relieve symptoms — and you don’t have to be super flexible or experienced in yoga to start.

Sciatica isn’t actually a condition in itself. It’s a symptom that happens when the sciatic nerve, which runs from your lower back down the back of each leg, gets irritated or compressed. This is why many people experience both lower back pain and sciatica together.

Common causes of sciatica include:

• A slipped or herniated disc in your spine
• Tight muscles, especially the piriformis muscle (deep in your glutes), which can cause sciatica when it places pressure on the sciatic nerve
• Sitting for long hours or poor posture
• Pregnancy or sudden weight gain
• Spinal stenosis or bone spurs

Common symptoms:

• A dull ache in your lower back
• Sharp, shooting pain down your leg
• Tingling or numbness
• Pain that worsens with sitting, sneezing, or standing up quickly

Can Yoga Help with Sciatica Pain?

Yes, yoga can really help with sciatica pain — but it depends on how you do it. When practiced gently and with the right guidance, yoga can reduce discomfort, improve how you move, and even prevent flare-ups.

It’s not about pushing your body or doing intense flows. It’s about moving in ways that stretch the right areas, support your spine, and calm your nervous system — ultimately supporting pain relief and easing pain and tension in the body.

Here’s how yoga helps with sciatica pain:

• Stretches tight muscles in the hips, lower back, and legs (especially the piriformis)
• Improves posture and spinal alignment
• Encourages gentle movement in the spine, boosting circulation
• Helps release tension and reduce sensitivity to pain
• Builds core strength to support the lower back and prevent future issues

These are some of the key benefits of yoga for managing chronic low back pain and sciatica pain that lasts beyond a few days or weeks. Just remember — not all yoga poses are good for sciatica.

Some can actually make things worse. That’s why it’s important to know which ones to choose (and which to avoid) when practicing yoga for sciatica.

Best Yoga Poses for Sciatica Pain (You Can Do at Home)

You don’t need to be a yoga expert or have expensive equipment. A comfortable surface or a yoga mat is enough. These poses are beginner-friendly and can be done in your living room or even in bed.

If you’re interested in a structured approach to your practice, exploring a yoga teacher training could be an excellent way to deepen your knowledge of poses that benefit specific needs like sciatica.

Aim to hold each one for about 30 seconds to a minute, and breathe slowly.

1. Figure Four Stretch (Reclining Pigeon Pose)

This pose is perfect as it targets the piriformis and glutes — both common culprits in sciatic pain and pain and tightness in the hips.

How to do it:
• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left thigh, forming a figure four shape.
• Reach behind your left thigh and gently pull it toward your chest.
• Hold the stretch in your right hip while keeping your upper body relaxed.
• Switch sides and repeat.

2. Knees-to-Chest Pose

This pose relieves tension in the lower back and sacrum, offering soothing support when sciatica flares up.

How to do it:
• Lie flat on your back with your legs extended.
• Gently draw both knees toward your chest.
• Wrap your arms around your shins and hold.
• Rock side to side for a gentle massage on your spine.
• If needed, try hugging one knee at a time as a modification.

3. Child’s Pose

A grounding pose that stretches the hips, spine, and thighs while encouraging relaxation.

How to do it:
• Start on your hands and knees in a tabletop position.
• Sit your hips back toward your heels.
• Stretch your arms forward and let your forehead rest on the mat.
• Keep your knees together or widen them for more space.
• Adjust by bending your knees slightly or placing a cushion under your chest if needed.

4. Cat-Cow Stretch

This flow gently moves the spine through flexion and extension, improving mobility and relieving pressure.

How to do it:
• Start on your hands and knees with a neutral spine.
• Inhale as you arch your back, lifting your head and tailbone (Cow).
• Exhale as you round your spine, tucking your chin and pelvis (Cat).
• Continue moving with your breath for 5–10 rounds.

5. Bridge Pose

A strengthening pose for the glutes and lower back that also decompresses the lumbar spine.

How to do it:
• Lie on your back with knees bent and feet hip-width apart.
• Press your feet into the ground as you lift your hips upward.
• Engage your glutes and core, avoiding excessive arching.
• Hold for a few breaths, then slowly lower down.

6. Supine Twist

A gentle way to open the spine and stretch your lower back. Great for soothing tension caused by tightness or nerve compression.

How to do it:
• Lie on your back with your legs extended.
• Hug both knees into your chest.
• Gently drop your knees to one side while keeping your shoulders grounded.
• Hold the stretch, then switch to the other side.
• Use a pillow under your knees for extra support if needed.

7. Seated Forward Fold

This pose targets tight hamstrings, which often contribute to lower back stress and sciatic discomfort.

How to do it:
• Sit on the floor with your legs extended in front of you.
• Inhale to lengthen your spine and sit tall.
• Exhale and hinge forward from your hips, reaching toward your feet.
• Keep your knees slightly bent if needed to avoid strain.
• Relax your head and neck, and breathe deeply into the stretch.

8. Half Lord of the Fishes (Gentle Twist)

A mild twist to ease tension in the spine and hips. Great for mobility and reducing nerve pressure when done mindfully.

How to do it:
• Sit with both legs extended forward.
• Bend your right knee and place your right foot outside your left thigh.
• Place your right hand behind you for support.
• Inhale to lengthen your spine; exhale to twist gently to the right.
• Hold the twist, then repeat on the other side.

9. Downward-Facing Dog (With Bent Knees)

This classic pose stretches the back, hamstrings, and calves while decompressing the spine—especially beneficial with bent knees for sciatica relief.

How to do it:
• Start on your hands and knees in a tabletop position.
• Tuck your toes under and lift your hips up and back.
• Keep your knees bent to maintain length in your spine.
• Press your hands firmly into the mat and relax your neck.
• Hold for a few breaths, focusing on elongating the spine.

10. Legs-Up-the-Wall Pose

A restorative posture that calms the nervous system, promotes circulation, and gently relieves tension in the lower back and legs.

How to do it:
• Sit next to a wall with one side of your body touching it.
• Lie down on your back and gently swing your legs up against the wall.
• Adjust your position so your hips are close to or touching the wall.
• Let your arms rest by your sides and close your eyes.
• Stay in the pose for 5–10 minutes, breathing slowly and deeply.

What Not to Do If You Have Sciatica

Knowing what to avoid can help prevent flare-ups or make the pain worse. Here are some common mistakes to steer clear of:

• Don’t push through sharp or shooting pain — back off if it doesn’t feel right
• Don’t overdo forward bends — keep your knees bent and move gently
• Don’t sit for long periods without breaks
• Don’t round your lower back in seated poses
• Don’t ignore your body — if something feels wrong, skip it or modify
• Don’t jump into strong backbends or deep twists too soon

Start small. Healing takes time.

Other Helpful Tips for Sciatica Pain

In addition to yoga, here are a few things that can help manage your symptoms and support healing:

• Take breaks from sitting and move often
• Use heat for tight muscles or ice for inflammation
• Focus on anti-inflammatory foods like turmeric, greens, and berries
• Strengthen your core to support your spine
• Try meditation or breathing exercises to manage stress

Sciatica pain can be frustrating, but you can definitely do something about it. These gentle yoga poses for sciatica pain offer a natural and effective way to manage symptoms, stretch out tight areas, and support healing.

Start slow. Be kind to yourself. Your body will thank you for taking the time to move with care and awareness.