Best 5 Yoga Exercises For Back Pain to Get Rid of Sciatica Nerve Pain


If you have ever suffered from back pain, you will know how painful and debilitating it is. I have compiled here the best 5 yoga exercises for back pain to get rid of sciatic nerve pain.

Back pain is the second most common cause of long term sickness in the UK after stress. The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress. About 150 million working days a year are lost in the UK because of lower back pain. Figures like these make dismal reading, especially if you suffer from back pain.

Prevention is better than cure. If you know you are prone to back ache and back pain, then it is essential you take time to care for your back. The practice of yoga can be used to help ease pain and chronic pain.
A regular yoga exercise program will help you to develop strength and tone in your body and improve flexibility in your spine.

If you suffer from back pain, please consult your doctor before starting a new exercise program. Always listen to your body and be gentle as you move through the stretches.

Best 5 Yoga Exercises For Back Pain to Get Rid of Sciatica Nerve Pain


1. The Cat Pose

Best 5 Yoga Exercises For Back Pain to Get Rid of Sciatica Nerve Pain


Imagine how gracefully and elegantly a cat moves and stretches its body. As you practice this pose imagine you are a cat. Sit on the floor on your knees with your hands flat on the floor. Your body makes the shape of a table. Make sure your hands and knees support you firmly, so your hands are in line with your shoulders and knees in line with your hips. Make sure your back is flat and not rounded. Breathe in and arch your back, as you breathe out, drop your head forward so that it is resting between your arms. Breathe in and raise your chin. As you do so, you back will curve inwards. Take three – five deep breaths in this position then repeat the sequence 3 – 5 times. Take time to move gracefully through the pose. Relax and return to a flat back.

2. Hug Your Knees to Your Chest

Best 5 Yoga Exercises For Back Pain to Get Rid of Sciatica Nerve Pain


Laying comfortably on your back either on your mat or your bed; gently raise your knees and clasp your hands around them then hug your knees to your chest. Relax your shoulders as you gently rock and massage your lower spine on the mat. Do whatever feels natural for you, maybe making small circular movements or rolling up and down (like a rocking horse) along your spine. Gradually relax as you release your arms and return your legs to the mat/bed.

3. The Child Pose

5 Yoga Exercises For Back Pain to Get Rid of Sciatica Nerve Pain


Resting in the child pose relaxes the whole body; it eases the lower back muscles and stretches the whole of your back. Resting on your mat or your bed, kneel with your buttocks resting on your heels. Bend at the hips and allow your stomach to relax on your thighs and rest your forehead on the mat. Relax your arms and hands on the floor beside you with your palms up and your fingers pointing towards your feet. If this feels uncomfortable, you can separate your knees and create space for your stomach, you can also place a pillow between your calves and thighs or on your lap. Stay in the pose and gently breath in and out through your nose for 3 – 7 rounds of deep breathing.

4. The Lateral Stretch


You’re already familiar with this one. After a good nights rest, you rise out of bed, and take a big long stretch. Arms raised to the ceiling, straightening your back.

For some reason that first stretch of the day has a magnificent energizing feel to it.

You can capitalize on that feeling any time you’re feeling the tension build in your lower back region.

All you do is bring yourself to the edge of your seat, and straighten your back.


Inhaling through your nose, bring your arms out in a wide stretch, raising them up so that the end position is both hands outstretched above your head. Hold that position for a few breaths, and lower your arms back down.

5. The Seated Twist


For a quick five-minute twist, this one works miraculously. It works best if you have sidearms on your chair, so it’s perfect as an armchair yoga exercise.

Sitting with your back straight, take one hand and place on your opposite knee, with your other hand on the back of the chair to the same side you’re other hand is placed.

From that side position, gently move your neck so that you’re looking over your shoulder. You’ll feel the stretch on your neck and lower back, but the instant you feel it too much, don’t force your neck around any further.

You should feel a comfortable stretch and nothing painful.

Go only as far as what feels comfortable to you.

There you have it –

Best 5 Yoga Exercises For Back Pain Sciatica Relief

  1. The lateral stretch
  2. The cat cow pose
  3. The seated Twist
  4. The Child Pose
  5. Hug Your Knees to Your Chest

If you suffer from lower back pain, regularly practice these 5  yoga exercises. They will help you to ease your back pain, improve flexibility in your spine and strengthen and tone your back muscles. Take it easy and be gentle. Rome wasn’t built in a day.

Recommended reading: Yoga For Back Pain Relief, Ways to Relief Back Pain With Yoga

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