A 5-Min Yoga Flow to Soften Sciatica Pain

A 5-Minute Yoga Routine for Sciatica Relief

This concise yoga sequence is designed specifically to alleviate pain linked to sciatica through gentle stretching and mindful movements.

Seated Forward Bend: This pose gently stretches the hamstrings and lower back, easing pressure on the sciatic nerve.
Figure Four Stretch: By crossing one ankle over the opposite thigh while lying on your back, this pose targets the deep hip muscles that affect sciatica.
Cat-Cow Pose: Alternating between arching and rounding the back loosens the spine and reduces lower back stiffness.
Child’s Pose: A restful posture that decompresses the lower back and calms the nervous system.

Move slowly and listen to your body to avoid aggravating pain.
Hold each pose for about 30 seconds, using steady breathing to enhance relaxation.
Repeat the sequence up to twice, gradually increasing duration as comfort allows.

"This routine focuses on simple poses to soften sciatica-related discomfort."

This short flow provides accessible stretches to gently relieve sciatic nerve pain and improve overall back flexibility without strain.

YouTube on MSN — 2025-11-29