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Are you struggling with sciatic nerve pain? Movement is crucial for healing sciatica, but too much too soon – or the wrong type of exercise – can make your symptoms worse. The gentle, 12-minute flow in this video is designed to relieve muscle tension, improve circulation, and slowly ease you back into your active lifestyle, hopefully without aggravating your condition.

Sciatica usually resolves within six to eight weeks, and corrective exercises like those you’ll learn here can help accelerate this healing process and prevent future flare-ups. Forward flexion is the most-common trigger for sciatic nerve pain, so with that in mind, you’ll practice these poses in slight spinal extension. This can feel odd at first but try to maintain a slight backbend throughout.

It’s normal to feel some discomfort but aim for a self-assessed pain threshold of no more than four out of ten. Any higher and you should modify or skip the pose. Your symptoms should improve, not worsen with this practice. Let’s get started!

VIDEO CONTENTS
00:00 Sciatica
00:41 Anatomy of the sciatic nerve
02:07 Causes and pain triggers
02:48 Target pain threshold
03:53 Sciatica flow practice
03:57 Sun Salute A
06:22 Sun Salute B
08:09 Rag Doll
09:08 Triangle
10:47 Side Plank
12:08 Seated Nerve Floss
14:22 Seated Pigeon

ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and run down the backs of your legs. It's both a sensory and motor nerve and innervates many of the most important muscles in your legs. When it’s impinged or pinched in your lower back, you’ll often feel radiating pain down into your bum and legs, sometimes as far down as your feet.

DISCLAIMER – this is for educational purposes only. Please do not use this video to diagnose or treat a severe injury. If you’re suffering from serious sciatic pain, you're having trouble controlling your bladder or bowels, see a medical professional.

POSES WE'LL LEARN
Sun Salute A
Sun Salute B
Rag Doll
Triangle
Side Plank
Seated Nerve Floss
Seated Pigeon

BEST PRACTICES
These poses assume you’re already in pain, so the approach is gentle. While healing, your pain should either stay the same or reduce, never worsen. Do not practice any movements if your discomfort level increases beyond four out of ten in intensity.

WANT MORE?
Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
My podcast: http://www.LucasRockwoodShow.com
Main site: https://www.yogabody.com/

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#Sciatica #SciaticPain #Yoga #BackPain