Should I do yoga or go to physical therapy for my sciatica?

[roland-6]

Hey everyone!

I’ve been dealing with something over the past couple of days and could really use some advice.

I recently developed sciatica, and the pain has been pretty uncomfortable. My doctor recommended staying active, but I’ve noticed that some movements actually make the pain worse, so now I’m feeling a bit unsure about what to do next.

Should I see a physical therapist for proper guidance, or would targeted yoga exercises be enough to relieve the pain?

Has anyone been through this and found something that really worked for them?

[vedeika-1]

Sciatica is rarely just a “nerve problem.”
In many cases, it’s a movement imbalance — tight hips, weak glutes, poor posture, or muscle compensation that traps or irritates the sciatic nerve.

This is where yoga becomes incredibly effective, often more than exercises alone.

Why yoga works better for sciatica

Yoga doesn’t just target the pain — it corrects the patterns that cause the pain.

Yoga helps by:
Gently releasing the piriformis and deep hip muscles that commonly compress the nerve
Strengthening the glutes, core, and lower back — creating long-term stability
Improving posture and spinal alignment so the nerve is not repeatedly irritated
Teaching mindful movement so you stop re-triggering the pain in daily life
Using breathwork to reduce inflammation and calm the nervous system

Most importantly, yoga treats the body as a whole, not in isolated parts.
Sciatica often improves when the hips, back, and pelvis start working together again — and yoga is one of the best tools for restoring that balance.

🧘‍️ The best approach? Yoga + guidance.

If the pain is new or very intense, getting a PT assessment is smart.
But for long-term relief, mobility, and prevention, yoga is often the more complete and sustainable solution.

Yoga addresses all of these layers at once — movement, breath, alignment, and relaxation.

[angela-242]

I have been with MYT for around 5 years now, and I have been very impressed by the knowledge of some of the experienced teachers on this platform. If you take group classes, you need to make sure the teacher knows about your sciatica, so that they can tell you which exercises to avoid. If I had sciatica, I would definitely book some 1-1 sessions with one of the yoga therapists, and I think that Trupti would be a great choice, because this type of healing is her particular interest.

[twinkle-1]

Hey dear Roland,
Is it okay if I ask you a few questions so I can guide you safely?
• How long have you been experiencing sciatica?
• Was it triggered by any injury or sudden movement?
• May I know your age?
• Have you had any reports, X-ray, or MRI done?

For sciatica, it’s always best to understand the root cause first.
To support you properly, we may need a short one-on-one session so I can assess what movements will help and what to avoid.

And yes — yoga can be very effective for sciatica, but it has to be a gentle, simple, and mindful practice tailored to your condition.
I’m here to help you relieve the pain safely.
Avoid these until pain improves

Deep forward bends

Touching toes

Full Pigeon Pose (too aggressive)

Strong twists

High-impact workouts

Long sitting without breaks

My recommendation for you personally

Since your pain increases with certain movements and you’re unsure what’s safe:

See a physical therapist first for a proper assessment.
One or two sessions are enough to understand the cause and safe movement patterns.

Then use yoga as a complementary therapy — gentle, therapeutic yoga is excellent for long-term healing, flexibility, and strengthening.
your yoga Teacher Trupti Parikh
[https://myyogateacher.com/1-on-1?page_number=1&searchTeacher=Trupti+P](link url)