Yoga and other movement for sciatica

I've had several conversations in the last few weeks about sciatica with several different people. And it reminded me that I recorded two short videos of yoga and other movements which can help to ease symptoms, and thought it would be a good idea to share them with more people!

The videos were originally recorded to help someone who'd requested suggestions of what to do to help with sciatica.

Sciatica is where the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. The NHS website says it usually gets better in 4 to 6 weeks but can last longer. It can be really painful all the time, or just flare up at night, or when you have been sitting too much. As well as waiting for it to get better, you can also do movements that might help it improve more quickly.

NHS recommended exercises and movements for sciatica

One of my videos is based on the exercises and movements recommended by the NHS on their page about sciatica. At the time I recorded the video (May 2020), the NHS page on sciatica only had written instructions of suitable exercises. They have now changed this to very short videos for different types of sciatica. Several of the exercises are similar to yoga movements or joint mobility exercises we may do in a yoga class or things you might be recommended by a physio therapist.

I recorded the recommended exercises and movements as a video because sometimes following along and watching someone is easier than reading a description of a movement, lying down, starting the exercise, then forgetting what you're supposed to do next, sitting up, reading the description again etc. (Or is just me that finds it hard to do this?!).

The video is about 20 minutes long. You can watch it below, or in YouTube, or it's also in my online store. This video does not constitute medical advice and by watching it you understand you are doing so at your own risk. (This video was recorded in 2020 when I had a couple of glitches with the tech!)

Embedding https://youtu.be/_g7iM5XZR9o

Other movements which may be helpful for sciatica

The second video I recorded features some familiar yoga poses as well as other exercises or movements which physios often recommend for sciatica.

For the second video, please go to my 'shop' area and find the video in the 'free videos' section. This video is also around 20 minutes long.

Causes of sciatica

As I say in both videos, the cause of sciatica varies from person to person. For some it may be a trapped sciatic nerve, or something pressing on the sciatic nerve; for other people it may be related to a disc issue; for some women it's related to their fibroids or endometriosis (although they're often told this can't be the cause, personal stories in groups that I'm in for fibroids would suggest that it is a factor for some women); for other people it may be a temporary thing brought on by sitting up in bed to read/watch TV/use their laptop for several hours or days (e.g. when poorly).

These videos are not medical advice and if you have any doubts or concerns about the sensations you experience in the lower back or down your legs do get it checked out by a health care professional.

The other thing to note is that some of the movements or exercises can bring relief, and some may not be so helpful, because it depends on the cause or trigger for you. It's best to try a few of the movements for a few days or so first, and see if they seem ok. If so, keep doing them, and then you can try some others.