Is Yoga Good for Sciatica? Best Poses and Chiropractor Tips

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  1. Many people turn to yoga for sciatica as a gentle, natural way to relieve pain and stiffness. When done properly, yoga can improve flexibility, posture, and circulation, all of which help take pressure off the sciatic nerve.

    How Yoga Helps Sciatica
    Sciatica often stems from tight muscles or restricted joints in the lower back or hips. Yoga encourages better movement in those areas, loosens the glutes and hamstrings, and promotes balance in the spine and pelvis.

    Best Yoga Poses for Sciatica Relief

    1. Child’s Pose (Balasana) — Gently stretches the lower back and hips.

    2. Pigeon Pose (Eka Pada Rajakapotasana) — Opens the hips and relieves pressure on the piriformis, a common sciatica trigger.

    3. Cat-Cow Stretch — Improves flexibility and motion in the spine.

    4. Knee-to-Chest Stretch — Relieves lower back and glute tension.

    5. Reclined Figure Four — A safe alternative to pigeon pose for tight hips.

    Tips for Safe Practice

    • Avoid deep forward folds or twisting poses if they increase pain.

    • Move slowly and never force a stretch.

    • Focus on breathing and alignment rather than intensity.

    • Combine yoga with chiropractic care to address spinal and nerve imbalances.

    “Yoga can be a powerful tool for sciatica when practiced mindfully. It helps release tight muscles while adjustments address the root nerve irritation.” — Dr. Erin Bourque

  2. FAQs

    1. Can yoga cure sciatica?

      Not exactly, but it helps relieve pain and prevent flare-ups by improving flexibility and alignment.

    2. What yoga poses should I avoid with sciatica?

      Avoid deep forward folds, extreme twists, and poses that cause tingling or numbness.

    3. How often should I do yoga for sciatica?

      2–3 gentle sessions per week is ideal for most people.

    4. Can yoga make sciatica worse?

      Yes, if done aggressively or with poor form. Always move slowly and stop if pain increases.

    5. Should I see a chiropractor if I do yoga?

      Yes. Yoga complements chiropractic care by maintaining mobility between adjustments.

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