Yoga for Sciatic Nerve Pain Relief: Gentle Poses to Ease Discomfort

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

Sciatic nerve pain—better known as sciatica—has a way of reminding you that your lower back, hips, and legs are very much connected. It’s that sharp, burning, or radiating pain that travels down one leg, making it difficult to sit, stand, or even roll out of bed gracefully (National Institute of Neurological Disorders and Stroke [NINDS], n.d.).

For older adults, sciatic pain can feel like an unwelcome guest who overstays their welcome. But the good news? Gentle movement—including yoga—can often help relieve discomfort (Healthline, n.d.). Before you tackle this problem, though, it’s important to understand what’s causing your sciatic pain. If symptoms persist, consult your doctor to rule out underlying conditions that need medical attention.

What is the Sciatic Nerve?

The sciatic nerve is the longest nerve in your body, running from the lower back through the hips, buttocks, and down each leg (Harvard Medical School, n.d.). When irritated or compressed, it can send shooting pain, tingling, or numbness along its path—turning daily movements into an exercise in patience.

Common Causes of Sciatic Nerve Pain

Sciatica isn’t a one-size-fits-all condition. The causes vary, but common culprits include:

Herniated or bulging discs – When a disc in the spine presses against the nerve (AAOS, n.d.).
Spinal stenosis – A narrowing of the spine that compresses nerves (Harvard Medical School, n.d.).
Piriformis syndrome – A tight piriformis muscle irritating the sciatic nerve.
Degenerative disc disease – The wear and tear of spinal discs with age.
Pelvic misalignment or injury – Can throw off nerve pathways.
Too much sitting – Staying seated for long periods puts pressure on the lower back and nerves.

Where and How Sciatic Pain is Felt

Sciatica often presents as:

A sharp, radiating pain traveling from the lower back through the buttocks and down one leg.
Numbness or tingling in the affected leg.
Weakness that makes standing or walking difficult.

The location and severity depend on what’s compressing the nerve, which is why a proper diagnosis is essential (NINDS, n.d.).

Yoga Poses for Sciatic Pain Relief

Yoga is a gentle, non-invasive way to stretch and strengthen muscles that support the spine, potentially easing sciatic nerve pain (Healthline, n.d.). Try these poses:

Reclining Figure Four (Supine Pigeon Pose) – Opens the hips and releases tension in the piriformis muscle.
Knees-to-Chest Pose – Provides gentle lower back relief.
Seated Spinal Twist – Improves spinal mobility and reduces nerve compression.
Supported Bridge Pose – Strengthens the lower back and glutes while promoting spinal alignment.
Cat-Cow Stretch – Enhances spinal flexibility and eases stiffness.

While yoga can be beneficial, some deep forward bends or extreme twists may worsen sciatic pain—so listen to your body and modify poses as needed (Healthline, n.d.).

Additional Strategies for Sciatic Pain Relief

Beyond yoga, other strategies can help manage sciatic discomfort:

Heat and ice therapy – Alternating warm and cold packs can soothe inflammation.
Mindful walking – Keeps muscles engaged and prevents stiffness.
Core strengthening – Supports spinal health and reduces pressure on nerves.
Massage or myofascial release – Helps relieve muscle tightness.
Physical therapy – A therapist can tailor exercises to your needs.

When to Seek Medical Advice

If pain persists or worsens despite movement and self-care, it’s time to check in with a professional. Seek immediate medical attention if you experience severe weakness, loss of bladder or bowel control, or pain that disrupts daily life (AAOS, n.d.).

Don’t Let Sciatica Be the Boss of You

Sciatic pain may be a pain in the you-know-what, but relief is possible with the right approach. Gentle movement—like yoga—combined with proper self-care can help reduce discomfort and keep you moving comfortably.

Ready to try yoga for sciatica? Download the Young Heart Yoga App and start practicing today!

About the Author

Jackie Paunil, Yoga Instructor, Yoga Teacher, Certified Yoga Teacher, Young Heart Yoga, Young Heart Yoga Creator, Yoga for Seniors, Yoga for Older Adults

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

References

American Academy of Orthopaedic Surgeons. (n.d.). Sciatica (Lumbar radiculopathy). Retrieved March 4, 2025, from https://www.aaos.org
Harvard Medical School. (n.d.). Sciatica: What you need to know. Harvard Health Publishing. Retrieved March 4, 2025, from https://www.health.harvard.edu
Healthline. (n.d.). Yoga for sciatica pain: 10 exercises for relief, plus poses to avoid. Retrieved March 4, 2025, from https://www.healthline.com/health/yoga-for-sciatica
National Institute of Neurological Disorders and Stroke. (n.d.). Sciatica. U.S. Department of Health and Human Services. Retrieved March 4, 2025, from https://www.ninds.nih.gov