Yoga Poses for Sciatica and Tight Hips

Yoga poses can help reduce the pain you feel in your lower back, sciatica, and hips. Add yoga poses to your daily exercise routine and see the amazing benefits. For over 5000 years, yoga has been a go-to holistic method for chronic pain relief and management. The purported healings powers of yogic breathing practices coupled with various asanas or postures also have the ability to strengthen muscles and joints gently, and also energize. The following beginner-level sequence was created to provide relief to the lower back, sciatic nerve pain, and stiff hips:

pain management yoga poses

Pain management yoga poses are a great way to treat chronic pain in your lower back, sciatica, and hips!

Yoga Poses

Surya Namaskaras (Sun Salutations): This yoga flow is well known for every style of yoga and features motions that effectively warm the body, preparing it for more activity. A regular Sun Salutation: move with the breath through Tadasana (Mountain Pose), Uttanasana (Forward Fold)—moving each vertebrae in the spine at a time, jumping or stepping back to Modified (Knees Down) or Full Plank, Bhujangasana (Cobra Pose), Upward Dog, Downward Dog and then walking or hopping back to Uttanasana. Roll up to Tadasana.

Extended Side Angle Pose: Start on the right side. Lunge back. Keep the left knee bent, knee in line with the ankle as the right leg extends far back. Firm the thighs. From there, drop you left elbow to the leg and while squaring the hips off to the long side of the mat, laterally length and extend the right arm towards the ceiling. Keep the shoulders away from your ears. This pose strengthens the lower extremities will stimulating the core and energizing the breath.

Durga-Go (Cat Cow) Breathing: Move to all fours—wrists under shoulders, knees under hips. Inhale as you drop your belly and lift both your chin and tail towards the sky. Exhale as you sharply contract, rounding your spine and rolling your tailbone down in tandem with the chin. Follow your breath to move through cow and cat several tips. Enjoy the free movement of your hips and spine, as well as a head-to-tail connection.

Bound Angle or Cobbler’s Pose: Known by either name in yoga, this posture is perfect for relieving tension in the hips and groin. There are some modifications to Cobbler’s Pose, including more restorative versions, so it is perfect for bedtime. Place the soles of your feet together, draw the heels close to your body to make a diamond shape with your legs. Keep as straight as spine as possible. It’s okay if your knees don’t touch the floor. Use blocks if this pose is uncomfortable.

Yoga Poses & Chronic Pain

By doing these yoga poses regularly, those with stiff hips, weak iliopsoas muscles or living with sciatica can certainly find relief.

Want to learn more about the significant benefits of yoga? Here are some more references for pain management yoga poses:

Do you suffer from sciatica or lower back pain? Learn more about treating sciatica pain by reading Treat Sciatica Pain Naturally With These Tips.

Tell us about your experience treating lower back and sciatica pain in the comments below!

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