Sciatica is a condition characterized by pain that radiates along the path of the sciatic nerve, which branches from the lower back through the hips and buttocks and down each leg. It commonly occurs when a herniated disc, bone spur, or spinal stenosis compresses part of the nerve. The result is inflammation, pain, and often some numbness in the affected leg.
This case highlights the recovery of Mr. Arun Mehta, a 43-year-old software engineer from Pune, India, who experienced severe sciatic pain due to prolonged sitting and poor posture. After trying conventional medication, Arun turned to yoga as a complementary therapy, and the results were remarkable.
Table of Contents
Patient Profile:
- Name: Arun Mehta
- Age: 43
- Occupation: Software Engineer
- City: Pune, Maharashtra
- Diagnosis: Lumbar disc herniation with left-sided Sciatica
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Primary Symptoms:
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Shooting pain from the lower back to the left thigh and calf
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Numbness and tingling in the foot
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Difficulty sitting or standing for long periods
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Sleep disturbances due to pain
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Psychological distress and irritability
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Medical Evaluation and Treatment:
Investigations Conducted:
- MRI Lumbar Spine: L4-L5 disc herniation impinging on the left sciatic nerve
- Straight Leg Raise (SLR) Test: Positive at 45° on the left leg
- Neurological Exam: Mild weakness in left foot dorsiflexion
Medications Prescribed:
- NSAIDs (Diclofenac 75 mg twice daily) – For pain and inflammation
- Muscle relaxant (Tizanidine 2 mg at night) – To reduce spasms
- Gabapentin 300 mg/day – For nerve pain
- Calcium and Vitamin B12 supplements
- Physiotherapy – Core strengthening and posture correction exercises
Challenge with Conventional Treatment:
While medication provided short-term pain relief, Arun’s sedentary job and lack of core strength caused frequent recurrences of pain. Doctori advised long-term management with spine-safe physical activity. That’s when Arun explored yoga therapy under professional supervision.
Yoga Therapy Details:
Yoga Goals:
- Relieve sciatic nerve compression
- Restore alignment and posture
- Strengthen the core and lower back
- Reduce stress and muscular tension
- Improve flexibility and range of motion
Customized Yoga Routine:
Session Structure:
- Duration: 45–60 minutes
- Frequency: 5 days a week
- Duration of Therapy: 4 months
1. Warm-Up (10 minutes):
Gentle movements to loosen the lower back and legs:
- Pelvic tilts (lying on back)
- Knee-to-chest pose (Pawanmuktasana – one leg at a time)
- Ankle and toe rotations
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
2. Asana Practice (25–30 minutes):
All poses were introduced gradually and modified according to Arun’s pain level.
Safe & Effective Poses:
- Bhujangasana (Cobra Pose) – Strengthens the spine and relieves nerve compression
- Setu Bandhasana (Bridge Pose) – Tones glutes and strengthens lower back
- Salabhasana (Locust Pose) – Builds lumbar strength
- Tadasana (Mountain Pose) – Posture correction
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) – Hamstring flexibility without strain
- Ardha Uttanasana (Half Forward Bend against wall) – Spine lengthening without compression
Poses to Avoid:
- Full forward bends (e.g., Paschimottanasana)
- Seated twists
- Any deep backbends or aggressive leg lifts during the early stages
3. Pranayama (10 minutes)
Breathing exercises to reduce stress and promote healing:
- Anulom Vilom (Alternate Nostril Breathing)
- Ujjayi Breath – Calms the nervous system
- Bhramari (Bee Breath) – Reduces anxiety and tension
4. Relaxation and Mindfulness (10–15 minutes)
- Yoga Nidra (Guided Yogic Sleep) – Deep relaxation to support healing
- Body scan meditation – To develop pain awareness without fear
- Affirmation practice: “My body is healing,” “Each day I grow stronger.”
Lifestyle Modifications Suggested:
- Ergonomic workspace setup: Lumbar support chair, standing desk
- Breaks every 30–40 minutes to stretch or walk
- Daily walking (15–20 mins) in the morning or evening
- Anti-inflammatory diet: Increased intake of turmeric, ginger, leafy greens, reduced red meat, and processed sugar
Progress Timeline:
1 Month:
- Reduced pain intensity by ~40%
- Better sleep quality
- Could sit for longer periods without severe discomfort
3 Months:
- Sciatic pain is almost absent on most days
- Resumed light jogging
- No need for NSAIDs; continued with supplements and yoga
- MRI showed a reduction in inflammation around the sciatic nerve
4 Months:
- Fully returned to work without restrictions
- Improved posture and core strength
- Emotional well-being was significantly enhanced
Conclusion:
Sciatica is not merely a condition of physical pain—it impacts mental well-being, mobility, and daily functioning. While modern medicine provides essential tools for immediate relief, yoga therapy offers long-term healing by addressing posture, strength, flexibility, and stress reduction.
Arun’s case exemplifies the potential of a holistic, integrative approach, where conventional treatment and yogic wisdom together empower the patient to recover, grow, and thrive.
Reference Articles:
- Yoga for Sciatica: 9 Poses for Sciatica Relief & Prevention
- 7 Poses to Soothe Sciatica
- Best Yoga Poses for Sciatica Relief
- 9 Yoga poses for relief from sciatica pain
- Yoga and Sciatica: Do’s and Don’ts to Consider
