Restorative Yoga Practice for Sciatica: Release Discomfort and Feel Relief

This restorative yoga class for sciatica has been a longgggg time coming, like years in the making people. Wondering what took me so long? I’ll save that conversation for later date, when I’m ready to share how I’m healing myself, so stay tuned.

Today’s yoga practice is for two types of yoga practitioners. First, it’s for the person whose experiencing pain or discomfort related to sciatica, and possibly low back pain too. Second, it’s for the person who simply enjoys restorative yoga, because whether or not you’re implicated by sciatica, this yoga class is still a gem to experience.

So stick with us my non-sciatica yogis, you’re more than welcome here!

Now let’s focus on those of you who are experiencing pain/discomfort. Together, we will journey through an artfully designed sequence and five restorative yoga postures that each address a different area of the body. Think areas like your abdominals, the lower back and sacrum, the quadriceps, hip flexors, and the side body channels of the leg.

Yes, that down the leg tingling, burning, and prickling sensation is being addressed here (and lord knows, I’ve felt that discomfort far too many times.)

Here’s what you can expect:

Cat + Cow Tilts

prop needed: a wall

Find yourself a wall, lie down on the ground, and plant both feet onto the wall. Imagine you’re moving through traditional cat + cow in tabletop, except in this position, we’re doing it on the ground.

Use your inhale breath to arch the lower back, pushing the tailbone into the ground beneath (think cow pose). And use your exhale breath to flatten your low back down and engage your abdominal muscles (think cat pose). Continue moving like this for 3 -4 minutes, letting the breath lead you, while softening your mind into a meditative state.

How does this help your sciatica?

By strengthening the abdominal muscles, we bring greater awareness to this area of the body, creating more stability for your lower back. In my experience and in working with a physical therapist, my deep abdominal muscles are veryyyyy weak, leading to other areas of the body being compromised.

Restorative Bridge

prop needed: block or bolster underneath the sacrum

I L.O.V.E this posture, always have, regardless of sciatic pain or not. It’s an instant relaxation shape for me and one I often times do when bridge or wheel pose is offered during a yoga practice. Here’s the how-to.

Related: 15 Min Yoga Practice to Soothe the Low Back

Gather a block or bolster, lie down on your back with bent knees (hip-width distance), and place your prop beneath your sacrum. Once you’ve found that sweet spot, drape your arms down by your sides, and close your eyes.

I recommend 5 minutes on the clock, but a longer hold is welcome too!

How does this help your sciatica?

This posture is beneficial for anyone who sits a lot, allowing lower back tension to release from the body, and generally creating a relaxed state.

Scissor Leg Belly Down Twist

prop needed: bolster, placed vertically on the mat

This posture is your best friend for that down the leg, tingling, burning, prickling sensation! But I will warn you, if you’re experiencing a flare up as we speak, I’d be cautious in this posture and either bend your knees or save it for a later date.

To come into this twist, start with your hip touching the bottom of the bolster, extend your bottom leg out to the side (perpendicular to the bolster) and your top leg to the back of the mat. Once you’re created the scissor action in the legs, lower your torso over the bolster and relaxxxx.

Let the bolster support you here, don’t attempt to hold yourself up, and stay for 3-5 minutes on each side.

How do this help your sciatica?

This twist is targeting your side body channels, creating space, and relieving tension. Again, if it’s too much for your body, either bend the knees or avoid it all-together.

Reclining Hero Pose

props needed: bolster and two blocks

I have a love/hate relationship with this pose. I can’t stand it without props and actually detest when a yoga teacher suggests I do it. Like whatttt, you want me to do this pose and bend at my knees like that, I don’t think so.

And even with props, this posture is still a challenge for me, but I’m learning that mental blocks are part of relieving pain, so here we go.

Set your props up like so: blocks stacked at middle and highest height and bolster lying over the blocks in a vertical position. You can place a blanket in front of the bolster to give your knees more support too, which you’ll see me do in the video.

Related: 30 Min Restorative Yoga for Low Back Pain

From here, come into hero pose, and begin to slowly lie back over the bolster. The biggest obstacle here is to find the right distance between your bolster and butt, so feel free to move around, make adjustments, and find what’s just right.

Once you lie back, we’ve got TEN WHOLE minutes on the clock, ready to surrender with me?

How does this help your sciatica?

This posture is awesome for stretching and opening the quadriceps and hip flexors, which can be culprits to lower back pain and sciatica. In my world, this is a true statement, but try it on and decide if it works for you.

If it does, integrate this posture into your daily routine, seeing if it helps open the front side body and inhibit relief.

Belly Down Savasana

prop suggested: bolster

Lastly, it’s time for savasana, except we’re switching things up! We’re doing it belly down and trust me, it feels so good!

To do this, place your bolster horizontally across the mat, lie down over the bolster with your hips placed atop, stack hands atop one another, and relax your head here (choosing forehead down or side of your face).

How does this help your sciatica?

The biggest benefit is that there’s no pressure on the nerve, creating freedom and space for this region of the body. And in my experience, it works, especially during a sciatica flare up to ease the pain.

And there you have it.

A simple and effective restorative yoga practice to combat sciatic pain and offer relief! Remember, you know your body best, so do what feels good and don’t do what doesn’t feel good. If something works, experiment with doing it more, seeing if a daily ritual works for you.

Now let’s get on the mat, relax into this practice, and experience relief together!

I’ll meet you there, xoxo.


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Hey! I’m Allie.

I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.

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