5 Stretches That Relieve Sciatica Pain Before Getting Out Of Bed

Sciatica pain is miserable! The searing pain, tingling, and numbness that run from your low back to your legs is the body’s way of crying out and telling you something is wrong. 

Chiropractic adjustments can treat your sciatica pain at its source by identifying and correcting subluxations along the spine. In addition to chiropractic care, these 5 stretches can help relieve sciatica pain before you even get out of bed each morning!

1. Press Up

Start on your stomach with your elbows directly under your shoulders and your forearms flat on the bed or ground, parallel to each other. Lift your chest and extend through the spine from your tailbone to the top of your neck, letting your back arch. Press up onto your hands if comfortable. Hold for 30 seconds while breathing deeply. Repeat for a total of 5 reps.

2. Knees to Chest

Lie on your back and slowly hug your knees to your chest, letting your back round. Hold for 30 seconds and repeat for a total of 5 reps.

3. Posterior Pelvic Tilt

Lie face up on the bed with your knees bend and feet flat. Draw your abs in to flatten your lower back into the bed. Hold for 5 seconds and then return to the start position. Do ten repetitions.

4. Knee to Opposite Shoulder

Lie on your back with your legs extended and feet flexed. Lift your right leg and clasp your hands behind the knee. Pull your right knee across your body and toward your left shoulder. Hold for 30 seconds. Repeat for a total of 3 repetitions and then change sides.

5. Figure 4 Stretch

Lie on your back with bent knees and your feet flat on the bed. Cross your right ankle over your left knee (making the shape of a 4). Grasp your hands behind your left knee and pull your legs toward your chest as you press your right knee away from your chest. Hold for 30 seconds. Repeat 3x per leg.

These 5 stretches will do a great job alleviating some of your sciatica pain, but they cannot fix the underlying issue. Be sure to call us and schedule your appointment today if you’re experiencing sciatic nerve pain — we can treat it at its source!