The stretching and strengthening movements of yoga can help improve spinal health, leading to less pain.

To practice:

2.

Cat-Cow Pose

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Cat-cow pose helps with spinal mobility and core strength.

A person performs a yoga pose at home on a mat

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Why Does Yoga Help With Sciatica Pain?

Yoga helps with sciatica painby improving strength and mobility.

Yoga poses like legs up the wall can help with nerve mobilization to reduce pain.

Young woman practicing yoga child’s pose on a mat in her living room for Sciatica

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Poses to Avoid

Most people with sciatica experienceincreased pain with spinal flexionor when bending forward.

Yoga poses that focus on putting the spine in flexion or a forward bending movement should be avoided.

These poses can irritate the sciatic nerve and cause further pain.

women practicing downward facing dog yoga for Sciatica

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Listen to your body as you practice yoga.

The poses should bring relief, not more pain.

Precautions

While yoga is generally considered safe, there are some precautions to take.

girl practice cobra pose for Sciatica

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Before starting yoga to relieve sciatica pain, consult a healthcare provider.

Once you begin practicing yoga, remember to follow your body’s cues.

Poses like downward dog, childs pose, and reclining pigeon can relieve pain.

Woman in lotus pose for Sciatica

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Most people with sciatica experience increased pain when bending forward.

Yoga poses that focus on forward bends should be avoided.

While yoga is generally considered safe, avoid positions that cause discomfort.

woman practicing yoga bridge pose for Sciatica

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Yoga poses should provide relief, not increase pain.

If you feel pain in the poses, stop doing them.

Consult a healthcare provider before beginning a yoga practice.

Woman practicing legs up the wall pose for Sciatica

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American Council on Exercise.Childs pose.

Shirley Ryan Ability Lab.Five yoga poses to fix or prevent lower back pain.

Boston University.Six reasons to practice downward dog.

woman practicing reclined pigeon pose for Sciatica

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American Council on Exercise.Downward-facing dog.

Phoenix Rehab.Yoga for slipped disc recovery: gentle exercises for healing.

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American Council on Exercise.Is yoga hazardous or helpful?

woman practicing knees to chest pose for Sciatica

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American Council on Exercise.10 yoga poses to alleviate low back pain.

Hospital for Special Surgery.Stretches and exercises to ease sciatica pain, from a PT.

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woman practicing half moon pose for Sciatica

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Ahmad Siraj S, Dadgal R.Physiotherapy for piriformis syndrome using sciatic nerve mobilization and piriformis release.Cureus.

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Woman practicing half lord of fishes pose for Sciatica

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doi:10.1002/14651858.CD012382

Harvard Health.What should you do when sciatica flares?

Woman practicing cat cow pose for Sciatica

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