Understanding Sciatica
Written by Monique Jordan-Cave
Hatha Yoga Teacher
Hello, fellow Soul Leader,
Causes, Symptoms, and Yoga Solutions
Sciatica can feel like an unwelcome guest that overstays its welcome.
If you’ve ever experienced that sharp, shooting pain from your lower back down your leg, you know how disruptive it can be.
For busy professionals juggling work, family, and life, sciatica can make even simple tasks feel like climbing a mountain. But don’t worry—there’s hope!
Let’s unpack the causes, symptoms, and how yoga can help you find relief.
Grab a cup of tea, and let’s chat about it.
1. What is Sciatica and What Causes It?
Sciatica isn’t a condition in itself—it’s a symptom.
It occurs when the sciatic nerve, the longest nerve in your body, gets compressed or irritated.
This nerve runs from your lower back, through your hips, and down each leg.
Common causes of sciatica include:
Herniated discs:
When the cushion between your vertebrae bulges out and presses on the nerve.
Spinal stenosis:
A narrowing of the spinal canal, often due to aging.
Piriformis syndrome:
When a small muscle in the buttocks irritates the sciatic nerve.
For busy professionals, prolonged sitting at desks or poor posture can exacerbate these issues.
The good news?
Small changes in your daily habits can make a big difference.
2. Recognising the Symptoms of Sciatica
Sciatica pain is hard to miss, but it’s not always the same for everyone. Here’s what to watch for:
❌ Sharp pain in the lower back, buttocks, or down the leg.
❌ Numbness or tingling in the leg or foot.
❌Weakness that makes it hard to move or stand.
If you’ve felt these symptoms, you know how they can disrupt your focus and productivity.
That’s why addressing them early is key to maintaining your active lifestyle.
3. How Yoga Can Help Relieve Sciatica
Yoga is a gentle yet powerful tool for managing sciatica. It combines stretching, strengthening, and mindfulness, which can ease pain and prevent future flare-ups.
Here are three yoga poses to try:
Child’s Pose (Balasana): A gentle stretch for your lower back and hips.
- Kneel on the floor, sit back on your heels, and stretch your arms forward.
- Hold for 30 seconds to 1 minute while taking deep breaths.
Pigeon Pose (Eka Pada Rajakapotasana): Opens up the hips and relieves tension.
- Bring one leg forward, bent at the knee, while extending the other leg back.
- Lean forward slightly for a deeper stretch.
Cat-Cow Pose (Marjaryasana-Bitilasana): Improves spinal mobility and eases stiffness.
- Alternate between arching your back (cow) and rounding it (cat) while on all fours.
Why yoga works:
✅ It improves flexibility and reduces pressure on the sciatic nerve.
✅ Strengthens core muscles to support your spine.
✅ Promotes relaxation, reducing stress that can worsen pain.
Ready to Take the First Step?
Dealing with sciatica doesn’t have to be overwhelming.
Yoga offers a natural, effective way to find relief and reclaim your life.
Why not start with something simple?
Join my free Mindful Monday’s Yoga Class—it’s designed for all levels and focuses on healing back, neck, and shoulder pain.
Sign up now and take the first step toward a pain-free life!
5. Tips for Managing Sciatica in Everyday Life
Beyond yoga, there are small adjustments you can make to keep sciatica at bay:
Take breaks from sitting: Stand up and stretch every 30 minutes.
Invest in ergonomic furniture: A supportive chair and proper desk setup can work wonders.
Practice mindfulness: Stress can tighten muscles and worsen pain. Try deep breathing or meditation.
Consistency is key.
Pair these tips with yoga, and you’ll be on your way to relief.
Yoga doesn’t just help with sciatica—it’s a full-body reset.
For professionals, it’s a chance to unplug, recharge, and reconnect with your body.
Imagine finishing a stressful workday with a calming yoga session that melts away tension.
Sounds dreamy, right?
What’s one small change you can make today to ease your sciatica and improve your well-being?
Let me know in the comments below.
Over to you!
MJx
Please feel free to share this article with a loved one, friend or colleague.
Thank you for joining me in The Alignment Lounge.
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