Sciatica’s a Buzzkill—Here’s How Yoga Can Shut It Up
Written by Monique Jordan-Cave
Hatha Yoga Teacher
Hello, fellow Soul Leader,
Why Sitting All Day Makes Your Sciatica Worse (And What to Do Instead)
🎬 Yoga Poses to Alleviate Sciatica Pain: A Soul Leader’s Guide to Getting Unstuck (Literally)
Let’s be real—sciatica pain is like that one annoying co-worker who doesn’t take the hint.
Whether you're managing creative chaos in marketing or spending 14-hour days on set, sciatica can creep in and hijack your entire vibe. It radiates down your leg, messes with your flow, and makes you feel like a rickety chair in a fancy office—still standing, but barely.
But guess what, fellow soul leader?
You don’t have to suffer in silence or sit awkwardly on a tennis ball all day.
Yoga is the stretch-your-soul solution your sciatic nerve’s been begging for.
It’s not about touching your toes—it’s about reclaiming your movement, your mojo, and your damn day.
Let’s dive into the five yoga poses that’ll help you show that sciatic pain the exit door.
1. Pigeon Pose: Your Sciatica Soother and Hip Hero
If you sit a lot (like, always), your hips are tight AF.
That tension squeezes your piriformis muscle, which squishes your sciatic nerve like a bad edit in a good song.
Pigeon Pose helps open those cranky hips and give your sciatic nerve some sweet, sweet space.
How to rock it:
Start in a tabletop position.
Slide one knee forward, angle it slightly, and stretch the other leg back.
Keep your hips square (ish) and breathe like you mean it.
Hold for 1-2 minutes each side, and notice the tension melt like an overworked email thread finally closed.
2. Supine Twist: Your Spinal Reset Button
This one’s like a warm hug from the universe. Twisting the spine helps decompress the discs, release lower back tension, and wring out the stress of another overbooked day.
How to flow into it:
• Lie on your back, knees bent.
• Drop your knees to one side while your arms stretch out wide.
• Look in the opposite direction for a full-body twist of joy.
Stay for 5-10 deep breaths.
Bonus: It’s Netflix-approved. You can do it while binge-watching your favourite series (again).
3. Cat-Cow: The Morning Coffee for Your Spine
Before you reach for that third espresso, try this. It’s a gentle warm-up that gets the spine moving, boosts circulation, and gives your lower back a chance to chill.
Let it flow:
Inhale, drop your belly, lift your gaze (Cow).
Exhale, round your spine, tuck your chin (Cat).
Do 5-10 rounds, matching breath to movement.
It’s simple, sassy, and so good.
4. Reclining Hand-to-Big-Toe Pose: Sciatic Nerve Realignment Magic
Sounds fancy. Feels fantastic.
This pose stretches the hamstrings and calves, reducing the tug-of-war on your sciatic nerve.
No need to be Cirque du Soleil flexible:
Lie on your back, one leg extended on the ground.
Use a strap (or hoodie string—no judgment) to lift the other leg straight up.
Keep your hips grounded and flex the foot.
Breathe deep and feel that release.
Your leg may tremble, but in a “thank-you” kind of way.
5. Bridge Pose: Your Low-Back Support Squad
Bridge pose strengthens your glutes and core while opening up the hip flexors—key players in the sciatica saga.
To build your bridge:
Lie on your back, knees bent, feet flat.
Press into your heels and lift your hips skyward.
Engage your glutes like you mean it.
Hold for 30 seconds, lower down slowly, and repeat a few times.
Think of it as your daily reboot.
💡 Actionable Tips to Keep Sciatica Away (Without Quitting Your Job)
Let’s be honest—you’re not ditching your desk, your deadlines, or your dreams. But you can tweak your daily life to support your spine:
Take standing breaks every 30 minutes. Yes, even in the middle of a brainstorm.
Use a lumbar cushion or support pillow in your chair. It’s not granny, it’s genius.
Try gentle yoga daily, even just 10 minutes. Build it into your coffee break, lunch break, or Netflix cooldown.
Consistency is your secret weapon here. You don’t have to be perfect. You just have to show up.
Let’s Ditch the Drama, Not the Dreams
Your sciatic nerve doesn’t need to be your nemesis. It’s just a messenger, telling you something’s out of whack.
The power? That’s still yours.
With just a few mindful moves and a sprinkle of daily intention, you can move better, feel better, and lead better.
You’re not stuck—you’re just one yoga session away from flow.
What would your day feel like if you didn’t have to think about sciatic pain every time you sat, stood, or shifted?
Let me know in the comments below.
Over to you!
MJx
Ready to stretch the stress away and show up as the soul leader you truly are?
Join me every Monday for a free Mindful Monday Yoga Class—a chill, feel-good session designed to help creatives like you move with less pain and more power.
Sign up now and give your body the love it deserves.
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I bind you in white light to which no negative energy can enter.
Thank you for joining me in The Alignment Lounge.
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