Yoga Routines for Sciatica

Last year I wrote an article on a sciatica workout I found to be very useful. This time I wanted to focus exclusively on yoga. I have been practicing yoga for the last two years in an attempt help manage my sciatica nerve pain. Overall, it has been very effective at pain management. Like I mentioned in the about section, I have suffered from sciatica, leg and lower back pain, bulging disk for about 8 years now. I have tried several types of treatments and I want to share my experiences with anyone who may be in a similar situation. The follow yoga routines are great for stretching and strengthening my core. Through my own research, talking with doctors and yoga instructors I have found that strengthening my core and reducing tightness in my hip, glutes, hamstrings and lower back really does help manage sciatica.

Light Pain Reduction Routine

This yoga routine is great for stretching out hips, glutes and hamstrings. It is fairly light and can be done after a workout or by itself to get some pain relief. Make sure to keep I back straight throughout all the poses. Make sure my back is not arched. Also, ease into every stretch and go slow. If I feel one is giving me pain then I use a modified form or skip it.

Sequence 1

• Table Pose (Goasana)
• Cat pose
• Table Pose
• Child Pose
• Chatarunga
• Table pose
• Downward dog (hold)
• Child pose

  Sequence 2

• Downward dog
• Low lunge (right)
• Runner’s lunge
• Low lunge with twist
• Runner’s lunge
• One legged Downward Dog
• Pigeon pose
• Table pose
• Downward dog
• Low lunge (left)
• Runner’s lunge
• Low lunge with twist
• Runner’s lunge
• One legged Downward dog
• Pigeon pose

  Sequence 3

• Downward dog
• Standing half forward bend
• Mountain pose
• Wide-Legged Forward Bend
• Mountain pose
• Upward salute
• Standing half forward bend
• Downward dog
• Child’s pose
• Bound Angle pose
• Fire log pose
• Fire log pose switch
• Stretch forward on Bound Angle pose

  Sequence 4

• Lie on my back legs bent
• Revolved abdomen pose (right)
• Rest Right leg over left leg
• Back to center
• Revolved abdomen pose (left)
• Rest left leg over right leg (Windshield-Wiper Twists)
• Back to center
• Apanasana (Knees-to-Chest Pose)
• Corpse pose

Core Routine

This routine focuses on strengthening my core. This is important for lower back pain and sciatica. Core strengthening provides support to my spine and may reduce pain in the long run. The core has become the center of all my workouts. Similar to the previous sequence make sure to keep my back straight throughout all the poses to avoid injury. If I feel pain during a pose modify it or skip it.

Modified sun salutation Sequence

• Table
• Cat pose
• Child’s pose
• Chatarunga
• Downward dog
• Repeat twice
• Core Sequence
• Table
• Plank
• Chatarunga
• Plank
• Dolphin plank
• Side plank
• Dolphin plank
• Side plank (otherside)
• Plank
• Child’s pose
• Table
• Balancing table pose
• Child’s pose
• Balancing table pose (other side)
• Child’s Pose
• Hip flexor and Balance Sequence
• Downward dog
• High lunge
• High lunge with twist
• Extended side angle
• Extended triangle
• High lunge
• Warrior 3
• One-legged downward dog
• Downward dog
• High lunge
• High lunge with twist
• Extended side angle
• Extended triangle
• High lunge
• Warrior 3
• One-legged downward dog
• Downward dog

  Lower back Sequence

• Chatarunga
• Upward facing dog or cobra pose
• Child’s pose
• Lie on back knees bent
• Knees to chest pose
• Bridge pose
• Repeat
• Lie on back knees bent
• Windshield wiper twist (foot over leg)
• Reclining pigeon
• Repeat other side
• Corpse pose

I do these back to back or as separate routines. These could also be combined with the sciatica workout I created in a previous post. Also, feel free to check the top 10 poses I believe provide immediate relief for sciatic pain. Feel free to share these routines with others and comment below.