Three Step Process for Sciatica Relief

Sciatica is a very common condition. It can be caused by a bulging disc at the base of the spine; or other forms of compression of the Sciatic Nerve as it exits from the Lumbar spine. Sciatica involves pain, numbness or tingling down the back of the thigh and leg. There may be some low back pain, but there is usually more leg than back discomfort. There can even be weakness in the leg. It can persist for months at a time. Rest is often prescribed but may actually do more harm than good. (Abenheim et al., 2000). Slow purposeful movement focused on breath and good posture is best. A comprehensive Functional Yoga Therapy evaluation and treatment plan will help facilitate understanding the unique underlying issues around a person’s symptoms.

  1. Avoid:
    1. Sitting longer than 20 minutes at a time
    2. Forward bending when you first wake up.
  2. Gradually realign the spine:
    1. Sphynx pose
    2. Cobra pose (after feel comfortable with sphinx)
    3. NOTE: if leg symptoms increase. Stop.
  3. Neuro-Floss: mobilize the nerve fiber without stretching it. These are specific movements to help move the sheathing around the nerve fibers. Do slowly and smoothly with inhales and exhales:
    1. This movement should NOT produce any pain.
    2. Mobility will be noted to increase immediately.


  1. Lift your head up until your are extending your neck and looking up to the ceiling
  2. Stick out your chest until you are arching your lower back
  3. Raise the leg until the knee is straight and your toes are pointing up towards your knee.
  4. Drop your leg fully until it is dangling
  5. Bend your neck forward until your chin is against your chest
  6. Allow your lower back to round forward into a slightly slouched position.
  7. 10-20 Slow Repetitons 3-4x per day.

Leibenson, What Can I Do for Sciatica?, Journal of Bodywork & Movement Therapies, (2012) 16.. Abenheim, L., Rossignol, M., Valat, J.P., et al., 2000. The role of activity in the therapeutic management of back pain: report of the International Paris Task Force on Back Pain. Spine 25 (4), 1Se33S. Albert, H.B., Manniche, C., 2012.

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