Sciatica and yoga therapy

Effective method of spinal decompression

Sciatica is a common condition that affects millions of people worldwide, causing pain that radiates from the lower back down the leg. However, not all sciatic pain is the same. Understanding the difference between true sciatica and false sciatica (pseudosciatica) is key to finding the right treatment approach. As a yoga therapist specializing in spinal issues, I use a combination of spinal decompression, gentle traction, and targeted yoga therapy to help my clients find relief and long-term healing.

True Sciatica vs. False Sciatica

True Sciatica occurs when the sciatic nerve is compressed or irritated at the spinal level. This can happen due to:

• Herniated or bulging discs pressing on the nerve root

• Spinal stenosis, a narrowing of the spinal canal

• Spondylolisthesis, where one vertebra slips over another

• Piriformis syndrome, where the sciatic nerve is compressed by the piriformis muscle

Symptoms include:

• Sharp, burning pain that radiates from the lower back down to the foot

• Numbness, tingling, or weakness in the affected leg

• Pain that worsens with prolonged sitting, bending, or sneezing

False Sciatica (Pseudosciatica) mimics sciatic pain but does not stem from nerve compression in the spine. Instead, it is often caused by:

• Sacroiliac (SI) joint dysfunction

• Trigger points in the gluteal muscles

• Hip misalignment or muscle imbalances

• Myofascial restrictions

Symptoms tend to be more localized in the buttocks, hip, or thigh and usually do not extend below the knee. Pain may be triggered by certain movements, posture, or muscle tightness rather than nerve compression.

How Yoga Therapy Helps Sciatica

My approach to treating sciatica involves spinal decompression, alignment, and strengthening. Here are some key techniques I use in my practice:

1. Spinal Decompression and Traction

Using wall rope yoga and other supported techniques, I guide clients through gentle traction exercises that create space in the spine, relieving pressure on the nerve roots. This is especially beneficial for those with herniated discs or spinal stenosis.

2. Hip and SI Joint Stability

Since sacroiliac joint dysfunction and muscular imbalances can contribute to false sciatica, I incorporate stabilising poses such as bridge variations, modified warrior poses, and pelvic resets to strengthen the core and support proper alignment.

3. Targeted Stretching and Release

For clients with piriformis syndrome or gluteal trigger points, I use gentle hip-opening postures such as supta padangusthasana (reclining hand-to-big-toe pose), pigeon pose variations, and myofascial release techniques to reduce muscular tension and improve mobility.

4. Nerve Mobilization and Breathwork

To prevent the sciatic nerve from getting "trapped" by tight muscles, I incorporate nerve flossing techniques that gently mobilize the nerve. Controlled diaphragmatic breathing also helps relax the nervous system, reducing pain sensitivity.

what to expect from the session

After an initial assessment, I will guide you through a series of targeted exercises designed to provide immediate pain relief. Once we identify the movements that work best for you at this stage, we’ll create a simple daily plan for you to follow at home—requiring just 15 minutes a day.

For optimal results, the first few sessions should ideally be scheduled one week apart. With consistency, you can expect significant improvement within two weeks.

If you're struggling with sciatica and seeking a gentle, non-invasive solution, yoga therapy can help. Click here to book a session.

Exercise for the decompression of the spine, designed to alleviate sciatica and lower back pain.