Sciatica Stretches You Can Do in Bed

Many people have sleepless nights due to sciatica, a condition caused by the compression of the sciatic nerve — the longest nerve in the body. Sciatica can cause shooting or burning pain down the back of the leg, which can impact sleep quality and cause discomfort throughout the day. Fortunately, with the right help and support, you can manage symptoms and find relief. Some strategies include stretching, finding the right mattress and creating a supportive sleeping space.

Learn how to stretch your sciatic nerve in bed for pain relief and other tips to help you sleep through the night.  

How Sciatica Impacts Sleep 

For some people, sciatic nerve pain is worse at night when they’re trying to sleep. The condition can be caused by a spine injury, disc herniation or spinal stenosis, the narrowing of the spinal column. The condition can cause debilitating pain, tingling and burning throughout the entire lower back, making it challenging to find a comfortable sleep position. Symptoms can range from a mild ache to a sharp, burning sensation or excruciating discomfort, and they usually start gradually before intensifying over time. 

Any of these symptoms, mild or severe, can make sleeping difficult. A lack of proper sleep can affect your mood and quality of life and reduce your body’s natural healing processes, worsening the sciatic pain and causing a cycle. 

6 Sciatic Nerve Pain Stretches in Bed

Stretching can relieve sciatica pain so you can sleep better at night, and there are many stretches you can do from the comfort of your bed. The best exercises target the large muscles of the upper leg and buttock areas, taking pressure off the sciatic nerve. 

Be sure to listen to your body and avoid movements that cause pain. Start slow and gradually increase the intensity while prioritizing your form and posture to ensure safety. It’s best to consult a sciatica doctor before attempting new exercises. They can develop physical therapy techniques for your pain or prescribe certain medications that help you manage symptoms. 

Try any or all of these sciatic nerve stretches in bed: 

1. Knee to Shoulder

The knee-to-opposite shoulder stretch helps loosen hip muscles pressing on the sciatic nerve. To do this exercise, lie on your back while stretching your legs and flexing your feet upwards. Raise your right leg and clasp your hands behind the knee. Slowly draw your right knee to the opposite side of your body toward your left shoulder. Hold the position for 30 seconds. Do this two more times before switching legs and repeating. 

2. Pelvic Tilt

The pelvic tilt is one of the most effective stretches for sciatic pain relief. To do this exercise:

1. Position yourself on your back and bend your knees, keeping your feet firmly planted on the bed.
2. Gently rotate your hips to angle the pelvis, pressing your lower back into the bed. 
3. Hold this pose for five seconds.
4. Move the pelvis in the opposite direction, tilting it up to create a slight arch in your lower back.
5. Return to the start position. 

Do this exercise for 10 repetitions, touching your hips to help feel and guide the movement better. 

3. Pigeon Pose

Many people have sciatica pain due to a tight piriformis, a muscle near the hips and pelvis. For this type of condition, a hip-opening stretch like the pigeon pose may provide sciatic nerve pain relief at night:

1. Start in a tabletop position on all fours.
2. Bring your right knee to rest parallel to your right wrist.
3. Extend the left leg out flat.
4. Move your right foot out, making an L-shape with your leg while facing the sole of your left foot. 
5. Slowly press up and lengthen your chest.
6. Fold your upper half over your knee, relaxing in the hips. 

If needed, you can rest on your forearms instead of folding over completely. Hold this position as long as you are comfortable, and repeat on the other side. 

4. Hamstring Stretch 

The hamstring stretch can address issues with hamstring flexibility that might be causing sciatica pain. For this exercise:

1. Lie on your back with both legs bent.
2. Slowly lift one leg off the bed and reach to hold onto the thigh or calf.
3. Slowly bring your leg closer until you feel a stretch down the back of the leg.
4. Repeat on the other side.

You might find moving slowly and using a towel or band when doing this stretch helpful. 

5. Hip Flexor Stretch

Hip flexor stretches can help you stretch the muscles in the front of the hip, which may stiffen and cause lower back pain. For this exercise, lie on your back and bring one knee to your chest while keeping the other leg straight. Hold the pose for several seconds and repeat on the other side for three repetitions each. 

6. Glute Bridges

This stretch can alleviate tension in your gluteal muscles, which the sciatic nerve runs through:

1. Lie on the bed with both knees bent and feet flat.
2. Cross your right ankle over your left knee, forming the shape of a “figure 4”.
3. Relax into the position.
4. Repeat on the other side for three total repetitions each.

Managing Pain Throughout the Night

From using supportive pillows to creating a calming environment, here’s how to sleep with sciatica and maintain relief throughout the night: 

• Use the right pillow: The best pillow for sciatica is a body or knee pillow that offers firm support and helps keep your spine aligned when sleeping. Wedge pillows are a popular option.
• Use the right mattress: Opt for a medium-firm mattress with spinal support that cushions pressure points. Consider an adjustable bed that lets you raise your knees slightly, taking pressure off the nerve to relieve pain when sleeping.
• Create a calming sleep environment: Keep your bedroom dark, cool and quiet to promote a deeper, more restorative sleep. Before bed, you can also try relaxation techniques like deep breathing or progressive muscle relaxation. 
• Try a bath and self-massage: A warm bath can soothe and relax your lower back muscles, which may relieve sciatic pressure. You might also try a hot water bottle on your lower back before bed. Self-massage techniques can also help you fall asleep faster, and you can use tennis balls, acupressure tools or foam rollers to enhance their effectiveness.
• Try sleeping positions that reduce pain: To lie in bed with sciatica, sleep on your back with your knees elevated or on your side with a pillow between your knees to keep your hips balanced and alleviate sciatic pressure. Avoid sleeping on your stomach, which can strain your back, and the fetal position, which can compress the nerve. 

How to Get Out of Bed With Sciatica

Carefully roll onto your side, use your arms to push yourself into a sitting position, then slowly stand up, avoiding twisting your spine. Begin your day with gentle morning stretches to loosen tight muscles and prevent stiffness.

When to See a Doctor for Pain

See a doctor if you experience:

• Pain that persists for more than a week.
• Pain that intensifies or does not go away despite home treatments like ice or heat packs and over-the-counter medications.
• Pain that is accompanied by numbness, muscle weakness or loss of bladder or bowel control.

Discover How Our Specialists Can Help With Sciatica Pain

Sciatica can disrupt your sleep and daily comfort, but these stretches and tips may help you alleviate symptoms and achieve better quality sleep. If you need additional help managing your sciatica pain or have intense symptoms, reach out to New York Spine Institute. We provide high-quality treatment and care for individuals dealing with sciatica. 

With experienced professionals and offices throughout Greater New York City, we can help you on your way to recovery. Speak with a sciatica pain specialist today to schedule an appointment or learn more about our services.