Sciatica is the longest nerve in our body. There are two sciatica nerves. They start at the base of the spine, go downwards through the thigh and calf muscle and end in the foot.


Sciatica pain it is not a chronic pain, but many people experience this type of pain at some point in their lives. The symptoms of sciatica pain can also be mild. For instance, you can feel weakness in the knees or tingling in the legs.

Signs of sciatica problems

• Pain in the lower back, buttocks, thighs and calves.
• Loss of feeling, numbness or fatigue in the legs or feet.
• Pins-and-needles, tingling and burning feeling in the legs.
• Weakness that causes your knees to buckle when standing up.
• Inability to flex your ankles when you walk on heels – a condition known as foot drop.
• Lack of reflexes in the knees or Achilles tendon.

Causes of sciatica pain

The pain may be caused by herniation of the lumbar spine. The lumbar spine is a part of the spine near the lower back that curves inward. Often, sciatica pains are caused by piriformis. Piriformis is a small muscle that is used to turn the thighs out.

Reducing sciatica pain

To stop sciatica pain caused by the piriformis muscle you can do some yoga stretches that will reduce the pain.

The standing spinal twist

This is an excellent yoga pose for beginners, especially for those who are not used to a lot of bending. Place your feet on a chair and then place the outside of the hand on the opposite leg (only one hand). The other hand should be on your hip. Keep the hips facing forwards and turn the upper part of the body. Remain in this position for 30 seconds.The standing spinal twist

Knee raise

Lie on your back, keep one leg straight and draw the knee of the other leg towards your chest. Pull up with your hands and push down with your knee. Pay attention that your shoulders remain on the floor.Knee raise

Both knee twist

Lie on the back and form the letter T with your arms. Turn your knees out to one side and keep the shoulders on the floor. After one minute change sides.Both knee twist

One knee twist

Lie on the back, keep one leg straight, place the opposite hand on the knee of the other leg and bend it to a 90 degree ankle. The shoulders should remain on the ground.One knee twist

The lunge twist

Even though this is a more difficult pose but it will really open the hips. Make a step forward with one leg, bend at the knee. The other leg should remain behind. Turn your back and place the opposite elbow on the outside of the bent knee. Bring the hands together and remain in the position for 30 seconds.The lunge twist

Seating twist

Sit with the legs straight in front of you. Bend one leg at knee and place it on the outside of the opposite knee. You can curl up or keep the leg straight, whatever pose is more comfortable for you. Keep one hand on the floor behind your back, place the opposite elbow on the outside of the other knee and turn yourself while keeping the legs facing forward.Seating twist

Cat stretch

This is a simple pose. Get on your hands and knees, bend the back down and lift the chest by pulling the shoulders back. Take a breath and hold it for 10 seconds. Return to the beginning pose, tuck the chin into your chest and raise the back. Remain for 10 seconds and release. Repeat the cat stretch for 1 or 2 minutes.Cat stretch

Child’s pose

This is the easiest pose for sciatica pain. Get on your hands and knees, the rock your seat back onto your heels. Your hands should remain on the floor in front of you. Remain like this as long as you like.

Child’s pose