Last year I got an "emergency cry for-help" call from my friend (she was based in a different country). She told me that she was experiencing the worst sciatica with numbness in her right leg; moving around had become a problem; it was so bad that she was not able to get up from bed by herself. The doctor's appointment was days ahead, but she was not able to wait that long; the pain was too severe.
When I asked her a couple of questions, it turned out that she had been experiencing lower back pain for the past couple of months, but she kind of ignored it and kept postponing her visit to a doctor.
Generally speaking, when someone has sciatica, they usually suffer pain, tingling, or numbness that travels down the sciatic nerve, which passes from the lower back down the hips and buttocks and down each leg. The affected leg may become weak or difficult to move in addition to this pain, which can range in intensity from mild to severe.
Sciatica can result from various causes, such as a herniated disc, spinal stenosis, or compression of the sciatic nerve due to muscle tightness or injury. It often affects only one side of the body and can worsen with prolonged sitting, standing, or certain movements.
So, it is indeed a very serious condition, but there are still a few things that you can do by yourself or with the guidance of a professional yoga teacher or yoga therapist (the second option is always better).
Generally speaking, 30–45 minutes will be enough to experience that first well-needed relief. The most important thing is that you don't need to practice 10-15 asanas; I recommend below 5, and instead of trying multiple things, see what postures work the best for you and keep repeating them. Stay in each posture for at least 8–15 breaths.
✅ Start on the back position with bent knees and feet on the mat. Slow down your breath so that tension starts leaving your body and your muscles get a chance to relax.
✅ Slow Knee-to-Chest moves. You may do both knees together or extend one leg forward and bring the opposite knee to the chest. See what works the best for you.
✅ Reclined Pigeon is a lifesaver when it comes to sciatica. However, you should be very gentle and careful while bringing your hip to your chest, be mindful and listen to your body.
✅ Supta Padagusthasana/Reclining Hand-to-Big-Toe with two straps is the best. You can read here how to perform it.
✅ Shavasana with legs on the chair. This has really become a game changer for many of my students dealing with the annoying symptoms of sciatic nerve. pain.
Of course, seeing a doctor and identifying the root cause is extremely important. Get your diagnosis, hear what doctor says, take your MRI report and see a yoga therapist.
Generally speaking, 10-20 sessions twice a week frequency will be enough to address the major issue. But you will start feeling an overall improvement from day 1! At least, this is what my clients say.
✅ Join my Online Individual Yoga and Yoga Therapy Live Sessions for a personalized recovery plan and to elevate your practice to the next level.
✅ Check 8-week Online Program: Lower Back Recovery. Beyond the Ordinary Yoga Experience. Unlike traditional yoga classes, this Yoga Therapy specialized program offers a comprehensive approach to healing and pain management.
✅ Access FREE 5-Day Lower Back Pain and Sciatica Relief Program: 7-Minute Daily Sessions for quick relief.
✅ Practice with me on my YouTube Channel.
✅ Find me on Instagram, I'd love to chat with you!
Stay Blessed! Stay Inspired!
Namaste!
Sviatlana Y.
