Sciatica Stretches Lying Down

Sciatica Stretches Lying Down | Dr. Daniel Bridge, Chiropractor In Helena MT

Are you struggling with sciatica but finding it challenging to perform the stretches and exercises you see on YouTube? Well, I’m here to help. I’m Dr. Daniel Bridge, a chiropractor based in Helena, MT, and in this blog post, I’ll guide you through some stretches that you can do right from the comfort of your own bed. These exercises are incredibly effective in providing relief for sciatica. So, let’s get started and learn how you can tackle this condition without even having to leave your bed.

Exercise #1: Nerve Flossing

So, let’s lie down on our bed, or even on the ground or couch, and visualize those tight sheets. Now, lift your leg as if you’re loosening the sheets. As you do this, simultaneously bring your head backward, and then bring it down again. This constitutes one repetition. Now, here’s a key point: as you perform this exercise and any others that I’ll be sharing today, we want the pain to climb up the leg towards our lower back. However, if you experience sharp pain or if the pain starts radiating further down your leg, it’s important to stop immediately as this exercise may not be suitable for you.

Exercise #2: Side-Lying Variation

Now, some of you might find it uncomfortable to lie on your back. Not to worry, I’ve got a side-lying variation for you. Let’s say your left leg is affected by sciatica. In that case, lie down on your right side. Straighten your left leg and bring it forward until you feel a stretch in the back of your leg. As you do this, bring your head backward and then bring the leg back. Additionally, point your toe down and tuck your chin to your chest. This variation is quite comfortable and easy to do. Just remember, once again, we want the pain to climb up the leg, indicating a positive effect.

Exercise #3: Figure Four Stretch

Our final exercise for today is the figure four stretch, which primarily targets the hip and piriformis muscle. The piriformis muscle can often irritate the sciatic nerve, leading to that burning pain in your glute, hip, and down the back of your leg. For this stretch, let’s lie on our back and bend the knee of our non-affected side. Now, cross your affected side ankle over the knee. Place your hand on your ankle and shin for support. With the support of your knee, slowly bring both knees up and back, moving them together as a unit. You should feel a good stretch in your hip and piriformis muscle. Hold this position for around 20 to 30 seconds. If your knees feel tense during the stretch, you can use your hand to support the knee and adjust the angle to alleviate any discomfort. And don’t forget to perform this stretch on both sides for balance.


I hope you found these sciatica stretches lying down helpful. As a chiropractor, I always aim to provide practical and accessible solutions for my patients. These exercises allow you to take care of your sciatica right from your bed, without the need to stand against a wall or get down on the floor. Remember, if any of the exercises cause discomfort or if the pain worsens or spreads down your leg, please discontinue them. Every individual is unique, and it’s important to listen to your body. If you have any questions or concerns about sciatica or these stretches, please leave them in the comments below. I’ll make sure to read and respond to each one. Wishing you a fantastic week ahead!

Disclaimer: Please consult with a healthcare professional before attempting any exercises or stretches, especially if you have pre-existing conditions or injuries. The information provided in this blog post is for educational purposes only and should not replace personalized medical advice.

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Sciatica Stretches Lying Down

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