Ships within 2 business days / Free shipping


10-Minute Sciatica Exercise Routine You Can Do in Bed


Sciatica exercises in bed

A Quick and Effective Routine to Ease Sciatic Pain Before Getting Up

Waking up with sciatica pain can make getting out of bed a struggle. The burning, tingling, or sharp pain that radiates from your lower back down your leg can feel unbearable, especially after a night of stiffness and immobility.

The good news? You don’t even have to leave your bed to start feeling relief! This gentle 10-minute sciatica routine is designed to stretch and strengthen the muscles around the sciatic nerve, reducing pain and improving mobility before you even set foot on the floor.

Easy-to-follow stretches & movements
No equipment needed—just your bed
Loosens tight muscles and relieves pressure on the sciatic nerve

Let’s get started!

The Best Time to Do This Routine

In the morning – Loosens stiff muscles before getting up
Before bed – Relaxes the lower back and legs for better sleep
After long periods of sitting – Helps ease tension from poor posture

💡 Pro Tip: If lying flat on your back is uncomfortable, place a pillow under your knees for extra support.

10-Minute Sciatica Exercise Routine in Bed

1. Knee-to-Chest Stretch (1 Minute per Side)

How to relieve sciatica pain in bed

💡 Gently stretches the lower back and glutes to relieve sciatic nerve pressure.

✔ Lie on your back with knees bent and feet flat.
✔ Bring one knee toward your chest, holding it with both hands.
✔ Hold for 30 seconds, then switch legs.
✔ Repeat twice per side.

🛑 Tip: Keep your back flat against the bed—don’t arch.

2. Piriformis Stretch (1 Minute per Side)

Morning stretches for sciatica

💡 Targets the piriformis muscle, which often compresses the sciatic nerve.

✔ Lie on your back with both knees bent.
✔ Cross one ankle over the opposite knee (like a figure 4).
✔ Gently pull the bottom leg toward your chest.
✔ Hold for 30 seconds, then switch sides.
✔ Repeat twice per side.

🛑 Tip: If pulling your leg is difficult, just hold the stretch position without using your hands.

3. Spinal Twist Stretch (1 Minute per Side)

How to reduce sciatica pain at home

💡 Improves spinal mobility and relieves tension in the lower back.

✔ Lie on your back with both knees bent.
✔ Slowly lower both knees to one side, keeping shoulders flat.
✔ Hold for 30 seconds, then switch sides.
✔ Repeat twice per side.

🛑 Tip: Keep the movement slow and controlled—don’t force your knees down.

4. Hamstring Stretch (1 Minute per Side)

Lower back pain relief exercises

💡 Loosens tight hamstrings, reducing strain on the sciatic nerve.

✔ Lie on your back with one leg bent and the other extended.
✔ Lift the extended leg straight up, holding behind the thigh.
✔ Hold for 30 seconds, then switch legs.
✔ Repeat twice per side.

🛑 Tip: If straightening your leg is difficult, keep a slight bend in the knee.

5. Pelvic Tilts (1 Minute)

💡 Strengthens core muscles and stabilizes the lower back.

✔ Lie on your back with knees bent and feet flat.
✔ Tighten your core and tilt your pelvis upward slightly.
✔ Hold for 5 seconds, then relax.
✔ Repeat 10-15 times.

🛑 Tip: Keep movements gentle—this is about activating the core, not pushing too hard.

6. Seated Leg Lift (1 Minute per Side)

💡 Strengthens hip flexors and improves circulation.

✔ Sit on the edge of the bed with both feet on the floor.
✔ Slowly lift one leg straight up, keeping your back straight.
✔ Hold for 5 seconds, then lower.
✔ Repeat 10 times per leg.

🛑 Tip: Keep your core engaged to avoid straining your lower back.

 Extra Tips for Sciatica Relief

🌟 Use a Memory Foam Cushion – Sitting for long hours? A memory foam seat cushion reduces pressure on the sciatic nerve.
🌟 Apply Heat Therapy – A warm compress on the lower back relaxes tight muscles.
🌟 Practice Good Posture – Avoid slouching and use lumbar support when sitting.
🌟 Stay Active – Move every 30-60 minutes to prevent stiffness.
🌟 Sleep on Your Side – Place a pillow between your knees for spinal alignment.

Final Thoughts: A Simple Yet Effective Sciatica Routine

This 10-minute sciatica exercise routine is an easy way to start your day pain-free. Whether you're dealing with morning stiffness or chronic sciatic pain, these gentle stretches and movements can help you loosen up, reduce nerve compression, and move comfortably.

💡 Looking for extra back support? BOD Support’s ergonomic memory foam cushions help relieve sciatic pain by improving posture and reducing pressure on the lower back.

Do you spend most of your daytime sitting in one place?

Because of that, you can feel pain not only throughout the workday or while driving but also damage your spine or feel constraint pain in your back. But don't worry - our products can help you with that. They do not only relieve symptoms of different health problems but also prevent injuries of your spine and correct your posture. Another thing is that they are suitable for wheelchair, plane, recliner, couch and stadium seats so that you could feel delightful wherever you go!

Memory Foam Seat Cushions

You can also interested in to:


Leave a comment