Fire Log Pose
If you’re looking for a deep hip stretch that also eases sciatic pain, fire log pose is your friend.
“If the piriformis muscle (a deep hip muscle) is tight, it exerts pressure on the sciatic nerve causing sharp, radiating pain,” says Visram.
That’s where fire log pose come in. It’s a sciatica stretch that helps to release the piriformis muscle, offering some much-needed relief for tight hips and sciatic pain.
To make the pose more effective, make sure your form is correct.
“The trick is to fold forward from your hips rather than round forward from your belly,” says Visram.
Perhaps yogis’ favourite pose, downward dog is a full-body stretch that provides relief for tight hamstrings.
“A tight hamstring combined with an unhappy piriformis muscle can irritate and aggravate the sciatic nerve,” says Visram.
That’s where downward dog comes in. “Downward facing dog is an excellent hamstring stretch and also helps to align the entire spine with lengthening and strengthening the lower back,” says Sarah Bolen, a Halifax-based yoga instructor and host of Coral TV’s Surviving Yoga.
She recommends slightly bending your knees in this pose if you experience sciatic pain, to assist in tilting the pelvis forward.
If you want quick relief from sciatica, get into this pose and breathe a sigh of relief.
“The twisting position of half moon pose makes it a win for sciatic pain sufferers,” says Visram. “The twisting motion helps to open up and create space between the vertebrae, thereby decompressing the spine.”
Not only will you feel less pressure on your sciatic nerve while you’re in this pose, you’ll also strengthen the muscles surrounding it.
“The balance needed to complete this pose helps to engage and strengthen the lower back and core muscles,” says Visram.