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Sciatica stretches in bed

The sciatica stretch you can do from the comfort of your bed

Sciatica is a common condition that can cause pain in your lower back and legs. 

The good news is there are stretches you can do to ease the pain.

In this blog post, we’ll show you a sciatica stretch you can do in bed that can help relieve pain in just minutes.

The stretch we’re talking about is called the piriformis stretch. 

The piriformis is a small muscle located deep in the buttocks. When this muscle gets tight, it can compress the sciatic nerve and cause pain in the lower back and legs. 

To do the piriformis stretch:

  1. Start by lying on your back with both knees bent.
  2. Place a hand on your affected leg and slowly bring your knee toward your chest. As you do this, you should feel a stretch in your buttock.
  3. Hold the stretch for 30 seconds, and then repeat on the other side. 

You can also do this stretch sitting down.

  1. Start by crossing your affected leg over your other leg so your ankle rests on your knee. 
  2. Then, lean forward until you feel a stretch in your buttock. 
  3. Hold for 30 seconds and repeat on the other side. 


If you’re dealing with sciatica pain, give the piriformis stretch a try. This simple sciatica stretch that you can do in bed only takes a few minutes.

For best results, do the stretch 2 times per day, once in the morning when you wake up and again before going to sleep.

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