August 4, 2025 • 11 mins
If you’ve ever had a student say, “I have sciatica,” and your go-to response was to offer hamstring stretches or deep hip openers, you’re not alone. Many teachers and students think they’re helpful. Today, let's unpack why that approach often doesn’t work & what you should be considering instead.
Strategy Call: Schedule HERE
Click HERE to send me a text & let me know your thoughts on this episode!
YouTube: Yoga with Monica Bright
Freebie: Yoga Sequencing for Different Injuries
Let's connect:
- Check out my website: Enhanced Body
- Connect with me on Instagram
- Wanna work together? Book a Discovery Call
- Practice yoga in my online studio The Alliance (7-day free trial)
- Join my Newsletter for teachers below!
Want me to discuss a topic? Click HERE to submit it!
Become a supporter of the Essential Conversations for Yoga Teachers Podcast! Starting at $3/ month.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
If you've ever had a student say, I have sciatica,
and they asked you for, or yourgo-to response was to offer
hamstring stretches or deep hipopeners, you're not alone.
Many teachers and students thinkthey're helpful, but today we're
going to unpack why thatapproach often doesn't work and
what you should be consideringinstead.
(00:23):
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
(00:47):
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:09):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:32):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here we talk about the anatomy,the injuries, the nervous system
insights, and all the real lifeknowledge you wish had been
included in your teachertraining.
Today we're diving into a topicthat's often misunderstood and
oversimplified in yoga spaces.
(01:54):
Sciatica.
If you've ever heard a studentsay, I have sciatica, and they
asked you for, or your go-toresponse was to offer hamstring
stretches or deep hip openers,you are not alone.
Many teachers and students thinkthey're helpful, but today we're
going to unpack why thatapproach often doesn't work and
(02:15):
what you should be consideringinstead.
By the end of this episode,you'll walk away with a clear
understanding of the anatomyinvolved, the difference between
true sciatica and piriformissyndrome, and what kinds of
movement strategies can actuallyhelp your students, especially
those dealing with pain andnerve related symptoms.
(02:38):
Sciatica is not a diagnosis,it's a symptom.
It refers to pain that followsthe pathway of the sciatic
nerve, which runs from the lowerback through the buttocks and
down the leg.
This pain can vary in quality.
It might feel sharp burning.
Shooting or even numb ortingling.
(03:01):
It's important to understandthat sciatica is about nerve
irritation or compression, notsimply muscular tightness.
So if a student tells you theyhave sciatica, you should think
beyond simply offering astretch.
The sciatic nerve is the largestand longest nerve in the body.
(03:22):
It originates from the lowerspine, specifically from the
nerve roots between L four andS3, and exits the pelvis through
an opening called the greatersciatic notch.
It passes either through orunder the piriformis muscle,
depending on the individual'sanatomy, and this is important
(03:43):
to note.
It then continues down the backof the thigh.
Eventually it branches outbehind the knee into the tibial
and fibular nerves which extendinto the lower leg and foot.
When this nerve is compressed orirritated, anywhere along this
path, it can produce thesymptoms that we commonly call
(04:05):
sciatica.
Some people assume that tighthamstrings are to blame for
sciatica, but this is amisunderstanding.
The sciatic nerve travelsbeneath the hamstrings, not
inside them, and if the nerve isalready irritated.
Putting it under more tension bystretching the hamstrings can
actually increase discomfort.
(04:28):
Students might feel worse aftera class full of forward folds or
intense stretches, and this iswhy stretching and inflamed or
compressed nerve can make thesymptoms more intense.
So before you cue a hamstringstretch, it's important first to
ask where is the nerve?
Being irritated and isstretching the best choice right
(04:52):
now.
Oftentimes sciatica.
And Piriformis syndrome can beconfused with one another.
So what's the difference?
True sciatica is usually causedby nerve root compression in the
lumbar spine.
This could be due to a herniateddisc, spinal stenosis, or
(05:13):
another spinal issue.
The pain often radiates down theleg and may even reach the foot.
It may also come withneurological symptoms such as
weakness, numbness, or changesin reflexes.
Piriformis syndrome, on theother hand, is caused by
compression of the sciatic nerveby the piriformis muscle, which
(05:36):
is one of the hip.
External rotators and is locateddeep in the buttocks.
This pain is typically morelocalized, often in the gluteal
area, and may radiate slightlydown the thigh, but rarely goes
below the knee.
Unlike tru sciatica, piriformissyndrome usually doesn't involve
(05:57):
nerve root compression orneurological signs.
Understanding the differencematters because the way we
respond as yoga teachers shouldbe based on the root cause and
not just the symptoms.
When a student mentionssciatica, many teachers
immediately offer poses likepigeon pose.
(06:18):
Calves pose or seated doublepigeon.
These are designed to stretchthe external rotators and the
glutes and are often assumed tobe therapeutic.
But here's the missing piece.
if the sciatic nerve isirritated, placing it under
tension in a deep externallyrotated stretch can actually
(06:40):
aggravate the problem.
In fact, some students may feelburning, tingling, or worsening
pain afterward.
It's also worth noting that notall hip tightness is muscular.
Sometimes the body is holdingtension as a protective
mechanism, especially when nervesensitivity is involved.
(07:01):
Students may not know how todistinguish between a helpful
stretch and a nerve irritation,so it's our responsibility as
teachers to study and understandthis so that we can guide them
from an educated place and notsimply.
Guess what to do.
So what should you teach insteadof defaulting to deep stretches
(07:23):
First, encourage a neutral spineearly in practice.
Avoid aggressive spinal flexionand forward folds, which may
increase pressure on the lowerback, or stretch the nerve a bit
too much.
Second, consider incorporatinggentle nerve gliding or flossing
movements.
(07:44):
These are controlled movementsthat help desensitize the nerve
without putting it underexcessive stretch.
A great example is a supinehamstring stretch with a bent
knee and small ankle movementslike plantar flexion,
dorsiflexion, and rotation togently mobilize the nerve
pathway.
(08:05):
Third, shift your focus to hipand core stability.
Strengthening the glutes,hamstrings, and abdominal
muscles can help support thepelvis and spine, which can in
turn reduce irritation of thenerve.
Fourth, teach in Interoceptionhelp students tune into their
body signals.
(08:26):
Remind them that any sharpburning electric or tingling
sensations are signs that theyneed to stop and modify.
Okay.
And finally know when to referout.
As yoga teachers, we are notmedical professionals, and if a
student is experiencingpersistent or worsening
(08:47):
symptoms, it's essential thatthey seek evaluation from a
physical therapist or a doctor.
Here's why this is important foryou as a yoga teacher.
When students come to class withpain, they are not just looking
for movement.
They're looking forunderstanding, safety and
(09:08):
relief.
If you continue to offer thesame poses and hope they help,
you might unknowingly bereinforcing discomfort or doing
harm.
But when you understand thenervous system, the difference
between muscles and nerves andhow pain works, you become a
much more powerful guide.
(09:28):
Being a yoga teacher whounderstands sciatica means you
can support your students moreeffectively and confidently.
You can adapt classes with care,and you can remove pigeon pose
from your sequence today andmaybe even explain why you're
not teaching it and offer themsomething just as nourishing.
(09:51):
Instead, sciatica is complex,but it's something every yoga
teacher should understand,especially if you're committed
to offering safe, effective, andinclusive classes.
For more support around adaptingyoga for pain and injuries,
check the show notes and inquireabout working with me.
(10:12):
Let's jump on a strategy.
Call and discuss your currentneeds and ways I can help you
write.
Now remember, teaching yoga isnot about doing more and more
stretching.
It's about teaching smarter,more informed movement.
Understanding anatomy,biomechanics, and the effects
yoga oana have on the body helpsyou help your students.
(10:36):
If you've been enjoying theseepisodes, I know that you're a
yoga teacher who's ready toteach with more intention and
less fear around injuries.
let's continue to raise the barfor how yoga supports real
bodies in real life.
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
(11:00):
abilities come to your classesand you can serve all of them.
You know that my goal is for youto love the yoga teaching life.
It's important to understandmovement and the issues students
come to your classes with.
Subscribe to the podcast soyou're always in the know when a
new episode drops.
And share it with another yogateacher who you think would love
(11:21):
to be in on these conversations.
And finally, thank you forhelping to spread the word about
this podcast.
Alright, that's it for now.
Bye.
If you've ever had a student say, I have sciatica,
and they asked you for, or yourgo-to response was to offer
hamstring stretches or deep hipopeners, you're not alone.
Many teachers and students thinkthey're helpful, but today we're
going to unpack why thatapproach often doesn't work and
what you should be consideringinstead.
(00:23):
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
(00:47):
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:09):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:32):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here we talk about the anatomy,the injuries, the nervous system
insights, and all the real lifeknowledge you wish had been
included in your teachertraining.
Today we're diving into a topicthat's often misunderstood and
oversimplified in yoga spaces.
(01:54):
Sciatica.
If you've ever heard a studentsay, I have sciatica, and they
asked you for, or your go-toresponse was to offer hamstring
stretches or deep hip openers,you are not alone.
Many teachers and students thinkthey're helpful, but today we're
going to unpack why thatapproach often doesn't work and
(02:15):
what you should be consideringinstead.
By the end of this episode,you'll walk away with a clear
understanding of the anatomyinvolved, the difference between
true sciatica and piriformissyndrome, and what kinds of
movement strategies can actuallyhelp your students, especially
those dealing with pain andnerve related symptoms.
(02:38):
Sciatica is not a diagnosis,it's a symptom.
It refers to pain that followsthe pathway of the sciatic
nerve, which runs from the lowerback through the buttocks and
down the leg.
This pain can vary in quality.
It might feel sharp burning.
Shooting or even numb ortingling.
(03:01):
It's important to understandthat sciatica is about nerve
irritation or compression, notsimply muscular tightness.
So if a student tells you theyhave sciatica, you should think
beyond simply offering astretch.
The sciatic nerve is the largestand longest nerve in the body.
(03:22):
It originates from the lowerspine, specifically from the
nerve roots between L four andS3, and exits the pelvis through
an opening called the greatersciatic notch.
It passes either through orunder the piriformis muscle,
depending on the individual'sanatomy, and this is important
(03:43):
to note.
It then continues down the backof the thigh.
Eventually it branches outbehind the knee into the tibial
and fibular nerves which extendinto the lower leg and foot.
When this nerve is compressed orirritated, anywhere along this
path, it can produce thesymptoms that we commonly call
(04:05):
sciatica.
Some people assume that tighthamstrings are to blame for
sciatica, but this is amisunderstanding.
The sciatic nerve travelsbeneath the hamstrings, not
inside them, and if the nerve isalready irritated.
Putting it under more tension bystretching the hamstrings can
actually increase discomfort.
(04:28):
Students might feel worse aftera class full of forward folds or
intense stretches, and this iswhy stretching and inflamed or
compressed nerve can make thesymptoms more intense.
So before you cue a hamstringstretch, it's important first to
ask where is the nerve?
Being irritated and isstretching the best choice right
(04:52):
now.
Oftentimes sciatica.
And Piriformis syndrome can beconfused with one another.
So what's the difference?
True sciatica is usually causedby nerve root compression in the
lumbar spine.
This could be due to a herniateddisc, spinal stenosis, or
(05:13):
another spinal issue.
The pain often radiates down theleg and may even reach the foot.
It may also come withneurological symptoms such as
weakness, numbness, or changesin reflexes.
Piriformis syndrome, on theother hand, is caused by
compression of the sciatic nerveby the piriformis muscle, which
(05:36):
is one of the hip.
External rotators and is locateddeep in the buttocks.
This pain is typically morelocalized, often in the gluteal
area, and may radiate slightlydown the thigh, but rarely goes
below the knee.
Unlike tru sciatica, piriformissyndrome usually doesn't involve
(05:57):
nerve root compression orneurological signs.
Understanding the differencematters because the way we
respond as yoga teachers shouldbe based on the root cause and
not just the symptoms.
When a student mentionssciatica, many teachers
immediately offer poses likepigeon pose.
(06:18):
Calves pose or seated doublepigeon.
These are designed to stretchthe external rotators and the
glutes and are often assumed tobe therapeutic.
But here's the missing piece.
if the sciatic nerve isirritated, placing it under
tension in a deep externallyrotated stretch can actually
(06:40):
aggravate the problem.
In fact, some students may feelburning, tingling, or worsening
pain afterward.
It's also worth noting that notall hip tightness is muscular.
Sometimes the body is holdingtension as a protective
mechanism, especially when nervesensitivity is involved.
(07:01):
Students may not know how todistinguish between a helpful
stretch and a nerve irritation,so it's our responsibility as
teachers to study and understandthis so that we can guide them
from an educated place and notsimply.
Guess what to do.
So what should you teach insteadof defaulting to deep stretches
(07:23):
First, encourage a neutral spineearly in practice.
Avoid aggressive spinal flexionand forward folds, which may
increase pressure on the lowerback, or stretch the nerve a bit
too much.
Second, consider incorporatinggentle nerve gliding or flossing
movements.
(07:44):
These are controlled movementsthat help desensitize the nerve
without putting it underexcessive stretch.
A great example is a supinehamstring stretch with a bent
knee and small ankle movementslike plantar flexion,
dorsiflexion, and rotation togently mobilize the nerve
pathway.
(08:05):
Third, shift your focus to hipand core stability.
Strengthening the glutes,hamstrings, and abdominal
muscles can help support thepelvis and spine, which can in
turn reduce irritation of thenerve.
Fourth, teach in Interoceptionhelp students tune into their
body signals.
(08:26):
Remind them that any sharpburning electric or tingling
sensations are signs that theyneed to stop and modify.
Okay.
And finally know when to referout.
As yoga teachers, we are notmedical professionals, and if a
student is experiencingpersistent or worsening
(08:47):
symptoms, it's essential thatthey seek evaluation from a
physical therapist or a doctor.
Here's why this is important foryou as a yoga teacher.
When students come to class withpain, they are not just looking
for movement.
They're looking forunderstanding, safety and
(09:08):
relief.
If you continue to offer thesame poses and hope they help,
you might unknowingly bereinforcing discomfort or doing
harm.
But when you understand thenervous system, the difference
between muscles and nerves andhow pain works, you become a
much more powerful guide.
(09:28):
Being a yoga teacher whounderstands sciatica means you
can support your students moreeffectively and confidently.
You can adapt classes with care,and you can remove pigeon pose
from your sequence today andmaybe even explain why you're
not teaching it and offer themsomething just as nourishing.
(09:51):
Instead, sciatica is complex,but it's something every yoga
teacher should understand,especially if you're committed
to offering safe, effective, andinclusive classes.
For more support around adaptingyoga for pain and injuries,
check the show notes and inquireabout working with me.
(10:12):
Let's jump on a strategy.
Call and discuss your currentneeds and ways I can help you
write.
Now remember, teaching yoga isnot about doing more and more
stretching.
It's about teaching smarter,more informed movement.
Understanding anatomy,biomechanics, and the effects
yoga oana have on the body helpsyou help your students.
(10:36):
If you've been enjoying theseepisodes, I know that you're a
yoga teacher who's ready toteach with more intention and
less fear around injuries.
let's continue to raise the barfor how yoga supports real
bodies in real life.
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
(11:00):
abilities come to your classesand you can serve all of them.
You know that my goal is for youto love the yoga teaching life.
It's important to understandmovement and the issues students
come to your classes with.
Subscribe to the podcast soyou're always in the know when a
new episode drops.
And share it with another yogateacher who you think would love
(11:21):
to be in on these conversations.
And finally, thank you forhelping to spread the word about
this podcast.
Alright, that's it for now.
Bye.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
New Heights with Jason & Travis Kelce
Football’s funniest family duo — Jason Kelce of the Philadelphia Eagles and Travis Kelce of the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about the weekly slate of games and share their INSIDE perspectives on trending NFL news and sports headlines. They also endlessly rag on each other as brothers do, chat the latest in pop culture and welcome some very popular and well-known friends to chat with them. Check out new episodes every Wednesday. Follow New Heights on the Wondery App, YouTube or wherever you get your podcasts. You can listen to new episodes early and ad-free, and get exclusive content on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. And join our new membership for a unique fan experience by going to the New Heights YouTube channel now!
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.