Yoga Routine for Sciatica Relief

Common Causes of Sciatica

Physical therapist Ron S. Miller writes in his December 2000 article, "Sciatica Exercises for Sciatica Pain Relief," that exercise rather than bed rest is more effective for sciatica relief. Miller advocates yoga poses for relieving sciatic pain associated with herniated discs, spinal stenosis, degenerative disc disease, isthmic spondylothisthesis, piriformis muscle tension and sacroiliac joint dysfunction. Miller suggests stabilization exercises as well as poses for sciatic relief, including Upward-Facing Dog, Child's pose and the Bridge pose.

Sciatica Friendly Yoga

Baxter Bell, M.D., director of California-based Piedmont Yoga Studio, estimates that 70 to 80 percent of American adults will experience low-back pain during their lifetime. Of this group,10 percent will be untreatable, developing chronic back pain. He suggests a form of yoga called Viniyoga. Viniyoga strengthens the hips, increases flexibility, and encourages relaxation using various poses including the Bow pose, Cow pose, Camel pose, and Extended Triangle pose.

Therapeutic Routine

Any pressure on the nerves in the lower lumbar or sacroiliac region of your spine can cause sciatic pain, according to Sarah Powers of Yoga Journal. She suggests avoiding poses in which your pelvis is on the floor and your body bends forward. Yoga Journal advocates a routine consisting of 28 sciatic-specific yoga poses ranging in difficult from the Mountain pose and Downward-Facing Dog, to positions that require practice such as the Eagle pose and the Noose pose. Designed to relieve sciatic nerve pain, these moves will increase lower body strength and flexibility and aid in pain relief.

Piriformis Muscle and Impingement

In the book, "Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief," Mary Pullig Schatz. M.D. describes yoga routines to relieve sciatic pain caused by nerve impingements from tight piriformis muscles and herniated discs. For tight piriformis muscles, Schatz suggests a modification on the Lord of the Fishes pose -- elimination of the spinal twist -- and a Revolved Triangle pose. To relieve pain resulting from a herniated disc irritating a nerve, Schatz suggests Mountain pose, Downward-Facing Dog, Push the Wall pose and Warrior II.