I’ve always known about yoga. I remember being a kid and meditating in the lotus position or maintaining balance in the tree pose. It wasn’t until my twenties, however, that I fell in love with the smooth breathing and body movement that comprises yoga. Honestly, sometimes I feel like shaking everyone and making them appreciate yoga and its benefits. I just have to settle for writing about it now, though.

Believe it or not, I do suffer from the occasional back pain. Sitting all day, from college to home, working on things and lack of maintaining a proper posture all the time, causes this back pain. That’s why yoga always surprises me about how good it makes me feel.

Sciatica pain is felt along the sciatic nerve. It is felt in the lower back, bottom and legs. Sciatica is caused by a number of different reasons, but the good news is, yoga can be used to provide back pain and sciatica relief. Why? Because yoga provides stretching and relief to muscle and nerve tension.

All the stretching and breathing promotes blood flow all over the body. Blood flow means your body is going to be warmed up and more oxygen and nutrients will reach those parts of the body.

These yoga poses are important for people who barely do any physical activity. You can do them at any stage of your practice, whether you are a beginner, or a pro. So, let’s get started with 8 yoga poses for back pain and sciatica relief. Be prepared to feel amazingly refreshed and good as new.

(Also, a quick reminder not to over-strain yourself, especially if you have any injuries. Don’t do a yoga pose if it’s painful. Either skip it completely, or make a modification so you feel comfortable the whole time.)

8 Yoga Poses for Back Pain and Sciatica Relief

Let’s get started with the best yoga poses for back pain and sciatica relief :

1 | Child’s Pose

Relief from any kind of back pain can come swift with this lovely yoga pose which I enjoy so much. The child’s pose lets you rest while stretching out your back. I always start my yoga flows with this pose! Relax and stretch your spine all the way from your neck to your tail bone. Stretch out your arms as well, point your fingers long and far. This will warm up your back and provide instant relief.

2 | Cobra Pose

Oh my God. Child’s pose followed by cobra pose is my ultimate yoga combination to stretch out my back. Remember that stretching promotes blood flow and warms up your body, providing relief to bones, muscles and nerves. Cobra pose opens up your chest and helps you inhale nice and deep. It’s the perfect pose to perform after child’s pose, because it’s the exact opposite of the back stretching. It’s like contracting the spine. Perform these 2 back-to-back (pun intended) and feel the sweet relief.

3 | Locust Pose

One of the best yoga poses for back pain and sciatica relief is the locust position. Ease into a locust pose from the cobra pose. I nicknamed this pose the swimming pose because it reminds me of swimming, except on your mat. Stretch out your hands and legs away from each other. The locust pose is an easy pose for back-bending. Sometimes your back pain needs a bit of that back bending that only yoga can provide. The ground acts as a support while you contract your spine. In addition to that, the locust pose is great for abs and toning the booty!

4 | Cat-cow Pose

Best yoga pose for back pain and sciatica relief? Cat-cow pose! I should have put this insane combo at the start of the article! I mean, have you ever seen how it flexes and extends your spine? Whew. This right here is the best yoga flow for creating a supple spine. Breathe in deep while slowly and deeply moving between these poses. Move as smooth as water and feel your body respond to the flow.

5 | Downward Facing Dog

When I first started yoga, I wondered when I would be able to do the downward facing dog without having to bend my knees. This pose stretches your entire back, bottom, as well as your legs—all at the same time. How cool is that? This is perfect for combatting sciatica pain.

6 | High Lunge

Let’s face it—yoga has a boat load of back stretching exercises. The high lunge is no exception. The high lunge is among the top yoga poses for back pain and sciatica relief. That’s because it helps to open your chest and back. Reach your hands high up to the sky and feel your abs engage. Breathe in deep and let go out all the stale energy in your back. Feel the tension lift off your tailbone with this pose

7 | Low Lunge

The low lunge is exactly what it sounds like. You have to drop down low with your legs while your hands reach high above. This is great for people like me who hang out at a desk all day. It opens up tight hips and stretches the thigh area. This pose is great for all round hip abductor muscle stretching.

8 | Warrior 1 Pose

My final yoga pose for back pain and sciatica relief is the warrior 1 pose. Warrior pose always sounds so mythical. Well, in this pose, you get to pose like a warrior. With one knee bent and the other stretched real good, bring your hands high up and feel your back stretching. This is great for strengthening the back, arms and legs. It opens up your chest and groin area as well.

Back Pain, Sciatica—Be gone!

Writing this spurred an impromptu yoga session, and boy do I feel good! Yoga is a great way to break away from your sedentary lifestyle. I believe that as humans, we need to be using all our muscles and engaging ourselves in physical activity. These 8 yoga poses for back pain and sciatica relief are very effective. Keep working through them for instant results. Doing yoga warms up the body along the muscles and bones that you need to target.