Relieve Sciatic Pain - 10-Min At-Home Flow

PDF pose chart here: www.yogabody.com/sciatica-flo...
Do you have sciatica? Do you feel a radiating nerve pain down your butt, the back of your thigh, and maybe even down into your lower leg as well? If you’re looking for simple but effective exercises to reduce pain and heal strong, this video is for you.
In 90% of cases, sciatica is the result of an impinged nerve root upstream in the lumbar spine. The nerve pinch can come from a herniated disc, spinal stenosis, or another inflammatory injury. The pain can vary from a mild ache to an electric shock and is often accompanied by numbness, tingling, or weakness in the affected leg. Sitting for long periods often makes it worse and while movement is required for healing, it can be challenging to determine what helps and what hurts.
In this video you’ll find a 10-minute flow designed to increase circulation, reduce inflammation, and hopefully provide some pain relief. Forward bending movements of all types often make sciatica worse, so the sequence of poses shared in this video is practiced with a slight lumbar curve throughout.
The biggest mistake most of us make when trying to heal is attempting too much, too soon. So, start gently, and if any of these poses worsen your pain, modify, or skip the pose altogether. Let’s get started!
VIDEO CONTENTS
00:00 Sciatica
00:11 Causes of sciatic pain
00:16 Sciatic pain relief flow
00:18 Nose Pointer Pose
03:03 Sphinx Pose
04:18 Extension Bicycles
06:30 Swimmer Twists
08:43 Side Plank
11:01 Savasana
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If you have a major back injury, if you're having trouble getting up and down from the floor, you feel dizzy, or you've lost control of your bladder, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body, in some areas it’s as wide as 1.5 to 2mm. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and runs down the back of your leg, innervating your hamstrings and then branching out into most of the muscles of the lower leg. As a result, a sciatic nerve impingement way up in your lumbar spine can sometimes manifest in pain and weakness all the way down in your foot.
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. When sciatica flares up, it might be impossible to move pain-free, however, do not practice any movements if your pain level increases beyond a level four out of ten in discomfort.
POSES WE'LL LEARN
* Nose Pointer Pose
* Sphinx Pose
* Extension Bicycles
* Swimmer Twists
* Side Plank
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* More sciatica healing solutions: • Sciatica? Try These 4 ...
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#Sciatica #BackPain #SciaticPainExercises #SciaticaRelief

[@YOGABODY.Official]

Download the FREE PDF pose chart here: www.yogabody.com/sciatica-flow-youtube/

[@harrystone1155]

Thanks

[@shezadmaya9047]

Exercise

[@mubashirmuba307]

How many days did you get the results bro?

[@sadijal8267]

👍👏👏👏🙏🌹

[@Josh__777]

​@@mubashirmuba307he said it himself in a video and ads that it took 6 months

[@otiljahavenga3958]

My pain in the back of my legs are when I wake up battle to walk and get out of bed. I'm really going to try these stretch exercises

[@janelee4232]

Me as well. Always the worst when I wake up in the more..will definitely start these exercises. My sister has dry needling to help with her sciatic issues. Her therapist advised it was very important to do exercises to strengthen her core. So far so good for her.

[@stephencomer9276]

You will find that the issue your experiencing is caused by dead glute syndrome,ok it will initially be from compression on the cauda Aquina nerve probably affecting the superior gluteal nerve and femoral nerve aswell as the sciatic nerve,there are other issues due to right fascia in the affected leg which you should address on a daily basis it's not pleasant by the way but you need to do it,the disc is worse on waking due the the accumulation of fluid in the body during the night hence the disc bulge will compress the nerve but it will ease off slightly during the day however the overriding factor is that if you do not undertake a daily glute strengthening routine to address the glute max and medius then the load bearing muscles for your hips and lower back are basically the piriformis and the glute minimus and smaller hip stabilisers which are not meant to carry the load so your problem will be ongoing,trust me it's uncomfortable doing the strengthening exercises but it will take upto 2, months to reignite your glutes totally and your problem will begin to resolve after three weeks of beginning it.

[@yaowalukbuasiri2184]

How your feeling after you try this video

[@otiljahavenga3958]

Some mornings still sore

[@kadididucantoo]

These have been really wonderful for comfort and feeling balanced. Thank you!

[@mr.egeland2061]

Thanks for the helpful video as always, Lucas! 🙌

[@melissazehnder7587]

so helpful! thank you SO MUCH Lucas.

[@natalielefebvre1628]

Fantastic stretch. I need it that. Thank you for sharing your video 📹 ❤

[@verafabijan5099]

HVALA VAM NA DOBRIM SAVJETIMA, MNOGO STE MI POMOGLI. LIJEPI VAM POZDRAV 🎉

[@kirstymacfarlane1620]

I've got spinal stenosis, bilateral sciatica symptoms, this felt amazing. Been practicing for 10 years and that's the first time I've done a side plank! Thank you so much love and light 🧘🏼‍♀️ 💜

[@lebronisthegoatla]

It worked may god bless u ❤❤❤❤

[@lebronisthegoatla]

Thank god i got better from sciatica after a year its goin amazing ❤❤❤

[@YOGABODY.Official]

Glad you're feeling better! -YOGABODY Team

[@thandimthembu5592]

Thanks very much. Will try it. Am positive that it will help.

[@oldgrahammare]

oh wow. I cant believe I got some relief.

[@YOGABODY.Official]

Amazing! So glad you found some relief. - YOGABODY Team

[@lohbergerpavel3855]

The second position is very relaxing and pleasant. The crackling in the spine is very pleasant.

[@mubashirmuba307]

How many days did you get the results bro?

[@manou1960]

Thank you!

[@jaylalaAllday]

Thank you! 🥰🙏🙏

[@wahfongdin]

Thanks for the teaching

[@sal8349]

Excellent tutorial

[@user-kv6tq6qd7e]

Najbolje vjezbe ovog casnog i velikog covjeka kojii Svjim znanjem pomaze da oboljeli od isijaa postanu ponovo sposobni z A zivor OGROMNA HVALA SRECNO❤❤

[@doyulkim-wc9rc]

I think it'll be very effective, thank you.

[@zlatnidan2664]

Tusen tack! Jättebra förklaring 😊

[@Sidali1104]

Thank you so much 🌹

[@user-ku2xw3qv1o]

شكرا لجهودك 🙏

[@ifeanyisunday9261]

So nice God bless you

[@POLYLIVING]

Thank you🙂

[@user-bs5zd3pf6l]

I will try this after massage therapy, this is a good exercise .

[@poonamsagar559]

Thankyou for such a relaxing result it's help my pain bless you❤

[@wassim2364]

جزاك الله خيرا .

[@TrizzleTV]

This stretch felt amazing. This is my 2nd week of going through a sciatic flare up episode from attempting to lean forward and do toe touches that had me as a grown man laying on the floor in agony almost in tears not being able to stand on my own 2 feet! I’m doing much better by staying hydrated, stretching and staying away from alcohol!! Being a gym rat this has been almost torture not being able to lift weights and run but I’ll be back in no time!!

[@YOGABODY.Official]

Glad the stretch helped! Recovery from sciatic flare-ups can be tough. Take it slow, listen to your body, and you'll be back in the gym soon! - YOGABODY Team

[@mahmoudfallahshahrak6014]

Thanks

[@YOGABODY.Official]

You're most welcome @mahmoudfallahshahrak6014! - YOGABODY Team

[@ayshamehandidesigns9973]

Thanks for the information realy very nice video for me also ....I will try it must

[@purnimadevulaplli5328]

You are the best … I hope I get better with these stretches … have been suffering with severe sciatica since 3 years …. No Doctor could treat that .. have spent almost $5000 bugs so far..

[@kidusgetachew8819]

Thank you very much this actually helped me alot.🎉😊

[@mubashirmuba307]

How many days did you get the results bro?How many days did you get the results bro?

[@dominiquebottin2251]

Namaste ❤

[@samvelu8253]

Thank you very much for your detailed demo and explanations. I suffer from this for some years now. I will start of with the practices immediately. Gratefully yours.🙏🙏

[@YOGABODY.Official]

Hope it helps, Sam!

[@zaihomai]

Tuyệt vời . Cảm ơn bạn đã chia sẻ

[@muhammedbazil8701]

Thankyou

[@wasswapeter6670]

Wonderful it works for sure

[@YOGABODY.Official]

Glad it worked for you! - YOGABODY Team

[@bernadethlalatag3790]

Thank you very helpful ☺️

[@YOGABODY.Official]

Glad it helped @bernadethlalatag3790! - YOGABODY Team

[@ElCalin]

First time I try this video with instant good results. What is the best time to do these exercises and how many times a day will be necessary? Thank you so much.

[@elenagraeff7523]

Wow I have this pain since 4 years. After the session full relief!!

[@YOGABODY.Official]

We're glad you found relief. - YOGABODY Team

[@luciehsuen8981]

Thanks so much for sharing. Yes, movements are important & err on caution. I teach yoga & will share these moves with my students. Great tutorial. 👍❤️

[@YOGABODY.Official]

Glad you liked the video, Lucie! -YOGABODY Team

[@suchanderreddy]

I have all these symptoms. Took 6 weeks of PT. Got better but it all came back over time.

[@YOGABODY.Official]

It seems your symptoms have returned despite previous physical therapy. Consulting with a healthcare professional for further evaluation and personalized treatment options may be beneficial. - YOGABODY Team

[@user-fu8jr8qw5l]

شكرا لك❤

[@krishchandra5664]

Though I do practice full plank and side plank with the legs stretched , these tips dolook amazing and easy to practice. My solutes 👏👌

[@krishchandra5664]

Salutes

[@ptst19]

Thx

[@Erla1886]

Thanks mr Doctor, Assalamu aleikum from Qazaqstan

[@YOGABODY.Official]

You're most welcome @Erla1886! - YOGABODY Team

[@evanyankos5170]

Thank you find this video helps have sciatica coming and going so annoying constantly

[@YOGABODY.Official]

Glad it helps, Evan!

[@ullsee4487]

Surely my father try this.. thank you for sharing sir ❤️ from PH

[@YOGABODY.Official]

Let us know how you go! - YOGABODY Team

[@maytealonsoherrero1314]

Could you advise on exercices for cruralgia which is the opposite of sciatica? Thank you very much

[@sabgrenadine2050]

Merci❤❤❤

[@YOGABODY.Official]

👍

[@ultimatebeast8624]

This sciatica is so so so depressing and debilitating, how I pray to Almighty God to give me my fitness back so that I can once again do my 10 km running, running was like meditation for me, currently I tried everything except surgery, to get relief from sciatica, but this condition just aggravates never gets cured, any amount of yoga, any amount of PT doesn't cure it, you never know which thing that you do, pisses off sciatic nerve and then in turn it gives you more and more pain, currently only 10 min continuous sitting is deadly painful and irritating, my right leg has thinned/shrunk 1.5 cm, knees look uneven, my legs are asymmetrical, it's the punishment sent to me from God, so I will have to endure it repenting for my actions and reminiscing over the time when I used to run 5-10 km daily without feeling any kind of pain.....😢😢😢

[@robjackson1319]

Feel for you. I’m exactly the same. 5 months in . So frustrating

[@johnjones99124]

try thai massage

[@mduduzipinyana6409]

Eish I've got this pain also & it's so depressing....

[@YOGABODY.Official]

Hope it helps, Mduduzi Pinyana!

[@noumanshah3742]

May Allah help you brother ! Don’t get disappointed , I could do many things I can’t now . I know sometimes its frustrating but Rely on Allah’s mercy and go on ,

[@jennyreil6521]

❤ thank you

[@cristinacoltro4517]

Hi Lucas, love your videos btw. Would you also recommend backward moves for those with sciatica caused by spondylolisthesis? I read conflicting information on that end and appreciate your thoughts. Thank you!

[@crash_childers5580]

Lucas, I was working on my SI Joint using your protocol and it helped but now I have really bad sciatica and most of the poses you offer hurt too bad to do. I am scared this pain will never go away.

[@YOGABODY.Official]

That sounds challenging. Sciatica can be quite painful and frustrating. It's important to prioritize your comfort and listen to your body. If the poses in the protocol are causing too much pain, it may be best to take a break and consult with a healthcare professional who can provide specific guidance and exercises to address your sciatica. Remember, healing takes time and patience. - YOGABODY Team

[@BiswajitSaha-qt5jt]

Good information

[@YOGABODY.Official]

Thanks Biswajit!

[@Macinro191]

I have bad SI issues as well, i seem to go around in circles hurting SI ligaments, or lumbar spine

[@psfgtech]

I went sprinting / running back in May 2023, abd still my siatic pain is a nightmare despite 3 massages, but good new, no knee replacement. I think its age. But, ill try anything, thanks

[@lebronisthegoatla]

It really works but stay consistent for 6 days at least it will work. As he said

[@michelefinizio6520]

Thank you very much I've been having pain for two and a half weeks does this help for lower back pain from bulging discs

[@YOGABODY.Official]

Hope it helps.

[@lakshaysaini4758]

Hi in starting i have pain in my foot and slowly it came from foot to right thigh and buttock.Also when i try to bend forward then pain started in my lower back. I have to bend my right leg to bend forward properly. Is this sciatica??

[@touriamaroc105]

رائع❤

[@lebronisthegoatla]

Doc can u tell me how many months does it take to heal by doing these exercises. Ive been doing this for 2.5 months i feel relief but not too much does it take time like how many mon

[@b-qp2fy]

i did a cobra pose and i got a pain on my right whole day is that sciatica? i have l4l5 minimal bulging mri verified. what can that be? whould i do this i felt some tingling on l4-l5 level also when i am doing pelvic tinting with hands while laying down on back.? thanks for help

[@tomtom-me3uo]

Good

[@YOGABODY.Official]

Thanks! - YOGABODY Team

[@paulsmith-qu9ul]

Thank you so much for the helpful video. I am struggling with my nerves pull on my left leg from the back pain. After receiving the epidural, I have no back pain but still have irritated nerve muscle pull on my knees and sometimes on my foot while walking. Only some weakness on my left foot toes. What do you recommend? Do I need a surgery or it can be healed with exercise

[@language_helpreter]

Is this acute or forever coz am scared as I am footballer and facing this for last 3 weeks, will I be able to step back on the ground :)

[@Mvrderface]

22/5.

[@Joicejesintha]

This exercise if spondiolysthesis ,spondyolysis,and L5 S1 protrusion can do

[@karimaboulaam5488]

❤

[@pirghaniproductions5003]

How long does it take to heal? No one talks about the time these exercises take to permanently heal?

[@YOGABODY.Official]

Healing time for sciatica varies. Some feel relief in weeks, others need months. Consistent exercise is key. - YOGABODY Team

[@anujgawande_]

Hi, I have disc buldge in l5 s1 and my right leg is in pain from last 1 month. Will this disc automatically goes to its original position ever or no? Plz answer

[@YOGABODY.Official]

Hello Anuj - spondylolisthesis is not so common but if you truly have a disc that is out of place, for sure go see a doctor to check options. It's unlikely to find it's way back on its own. A disc bulge does not go back but the damage heals.

[@jorgegarcia3358]

When i stand after sitting for a while is when the pain really kicks in for a few seconds but it goes away after walking it off

[@YOGABODY.Official]

Sorry to hear, this happens commonly... walking can be great.

[@angeleyes8808]

The side move created some serious cracking and popping!!!!🤣hope this is normal🤣

[@AsimaGuruBahasa]

My Sciatica pain makes my hip not symatrical 😢, is there any exercise to fix it? I really look forward to hear from you Thanks a bunch

[@YOGABODY.Official]

To address sciatica-related hip asymmetry, focus on gentle exercises like bridges, pelvic tilts, and hip stretches to improve flexibility and alignment. Consider consulting with a healthcare professional for personalized guidance tailored to your specific needs. -YOGABODY Team

[@AzizAziz-ly4rf]

I wish to make this exercise on one really have a sciatica

[@YOGABODY.Official]

Hope it helps, Aziz!

[@smitaghia443]

In old days ladies used sit a lot. My mother was mostly sitting, never had such problem..no one knew what is cholestrol, sciatica .

[@MiladHossaini-kt2ni]

Hi Sir One of my lumbar approach ,but my pain is different some time in my waist and some time in my hip Can you tell me Sir that is it treatable and i completely recovery ? Or No Please tell me ❤

[@YOGABODY.Official]

Hello Milad - waist pain is not usually indicative of sciatica.

[@malcolmspeakman9699]

My sciatica comes in when i kneel, it get very bad and i have to stand and massage my thigh which does not always work, its agony, but i have learned to live with it.

[@YOGABODY.Official]

It can be challenging to deal with. It might be beneficial to consult with a doctor. They can provide personalized advice and exercises to help manage sciatica symptoms. In the meantime, gentle stretches and maintaining good posture may offer some relief. Take care, and we hope you find the support you need for your discomfort. - YOGABODY Team

[@inwoodliver]

What is good for calf cramps please

[@YOGABODY.Official]

Hi janice - hard to say, can be many causes. Worth trying magnesium before bed though.

[@caseyandrews7]

I take magnesium every day and this stops the calf cramps. Takes about 2 weeks to get results. Been doing this for years and if I stop cramps return after about a week

[@Stephanie-xi1jn]

SCIATICA Has your doctor or chiropractor misdiagnosed you with "sciatica"? When you're diagnosed with "sciatica", it can be very alarming. However, as long as a spinal injury has been ruled out, you're not feeling sciatic nerve pain. You're feeling muscle referral pain from your quadtratus lumborum and glutes. Doctors call it "sciatica" because they have to give you a medical diagnosis, and honestly, they don't know any better. There is hope!! This is one of the easiest things for me to release. Of course, my clients must do their part for complete resolution, but the results can come very quickly. I experienced this "diagnosis" 10 years ago along with a bulging disc. The pain was so severe that I had to use a walker. Doctors didn't know how to help me. They offered me pain meds, which didn't touch the pain, muscle relaxers, injections, and suggested I may need surgery. And sadly, my chiropractor was making it worse, but I had nowhere else to turn. Then I met a trigger point massage therapist! Which is what led me to become a therapist focusing on chronic pain. These exercises create movement and warm up these areas, so they're likely very helpful.

[@maricelagomez170]

❤great information

[@gehanghobrial2449]

I have the same problem, I walk with 2 crutches for 4 years now. the physical therapist made it very worse. I will try to find a trigger point massage therapist. Thank you for sharing your experience, I appreciate it.

[@sunnydiwakar8217]

Sir, I am struggling with slip disc problem for almost 4 months now, it happened when i was doing squats in gym, the problem is on my right side lower back. (one side only). It becomes very painful when I try to bend forward 😐 pls help me sir 🙏

[@YOGABODY.Official]

Hi Sunny - hope this video helps!

[@charuvloggoldenretriver3371]

L5 S1 problem back pain 😢 7month pain

[@iceman8599]

I suffer from disc bulging the only problem I have is namb rectus femoris and not in the back of my thigh why is that if u don't mind me asking.

[@YOGABODY.Official]

It could be due to various reasons. Best to consult with a healthcare professional or a specialist who can conduct a thorough examination and provide personalized insights into your specific condition. - YOGABODY Team

[@terrimelton2403]

💕💕💕💕💕💕💕

[@batgirl6399]

Why do the first 2 exercises make me feel dizzy/ light headed? I would love to know what is going on with that

[@YOGABODY.Official]

Dizziness during exercises may be due to factors like changes in blood flow or neck positioning. Listen to your body, and if concerns persist, consult a doctor. - YOGABODY Team

[@ramakrishnanc8914]

Posture couldn't see due to the caption. Please shift the caption to vacant space.

[@ashutoshkumarsingh4412]

Hm me bhi huaa hai sir par nahi thik ho raha hai thik

[@davidbooysen7507]

Can weight also cause back problems?

[@YOGABODY.Official]

For sure yes

[@robinlabranche6147]

My sciatica is severe. A chipped piece of disc is lodged in the s1 nerve. Right foot is partially numb. This is week 5. Not in severe pain anymore. Just aching throbbing sometimes, low back pain and numbness. May need to have a procedure to remove chip in s1 nerve. Will a cortisone shot help?

[@YOGABODY.Official]

Sorry to hear about your situation. It's crucial to consult with your healthcare provider to discuss the potential benefits and risks of this treatment in your specific case. They can provide personalized advice based on your condition. - YOGABODY Team

[@wric01]

L5s1 stenosis in my case. Steroid shot it immediately.

[@YogaBible]

Why is there not a 30minute to hour long flow on YT for those suffering form sciatica?

[@YOGABODY.Official]

good idea!

[@ShaikMastan-fp5ie]

👌👌👍👍🇮🇳🙏🙏💐

[@lindaguida4074]

Gotta keep moving Icing Exercise Sciatica Capsules

[@FreydMashrum]

😮

[@nurealom1854]

Thanks its work... I am suffer last 3 month i try this exercise i recover 70%

[@YOGABODY.Official]

Glad to hear it's working for you! - YOGABODY Team

[@arezakkhoshmilan5793]

🌺🌺🙏🌺🌺

[@user-lv9yd4ww2y]

Am going to exercise I feel a lot of pain

[@YOGABODY.Official]

Go for it!

[@amadaquanmodingle3315]

Can someone inform me how to sleep cause EVRYTIME I lie down, my leg hurts like hell

[@YOGABODY.Official]

Best to have it checked if that kind of problem persists. - YOGABODY Team

[@aggold8231]

Hi

[@rameshrathod8241]

How to grow back bumps for man

[@yasminsayed5514]

Can't see excersis bec writing comes on screen

[@YOGABODY.Official]

You can try pausing the video to see the exercises clearly. - YOGABODY Team