What You Should Know About Sciatica

We’ve recently been getting a lot of questions about Sciatica; lower-back and leg pain caused by the Sciatic Nerve. We consulted with Evolation Yoga co-founder Zefea Samson for her best advice.

Here’s what she had to say:

Whenever Sciatica is mentioned, the usual recommendation is to try stretches like pigeon pose. While this has been proven to help many people, it is a rather one-sided approach. There are different ways the sciatic nerve can get aggravated, each requiring different treatments.

Here are two common causes of Sciatica:

Discogenic: This is caused by the intervertebraldisc moving out of place and creating pressure on all or part of the nerve. This can lead to numbness, tingling, and/or radiating pain down the leg. The more distally the symptoms are felt, the more severe the compression. If you are experiencing symptoms like this, you should consult a healthcare professional (especially so if you are experiencing bowel or bladder problems).

Piriformis Syndrome: This is caused by pressure on the sciatic nerve as it passes under or between one of the external rotators in the hip, the piriformis muscle. This is where stretching the rotator muscles can help, with poses such as Pigeon Pose and Thread the Needle.

(Both of these common causes of Sciatica and more information can be found in the book YogaBody: Anatomy, Kinesiology and Asana)

However, one commonly overlooked cause of Sciatic pain is Pelvic Tilt. Most people are prone to anterior pelvic tilt, where the front of the pelvis tilts forward and the back lifts. Fortunately, this can be corrected with exercises as a long-term remedy for Sciatica. So rather than focusing only on stretches, try to supplement posture work into your routine, focusing on a neutral pelvis. Need some guidance? Try the two exercises detailed below:

Malasana (yogi squat) is a great posture that targets the glutes, hamstrings and rectus abdominus, helping to open the hips, stretch the hamstrings and strengthen the pelvic floor — all of which is VERY beneficial in treating Sciatic pain.

Supine Pelvic Tilts are an excellent way to correct your posture. Practice laying on your back with the knees bent, soles of the feet on the floor; tilt the hips so the lower back is flat on the floor, holding that position for a few breaths.

We hope this information helps! Want to learn more about yoga and anatomy? Become a teacher and learn everything about your body, sciatica, and how to recover from injuries!