Gentle Back Stretches You Can Do in Bed for Sciatica and Pain Relief
Do you wake up with a stiff or sore back? Or find yourself dreading movement because of nagging sciatic pain? You’re not alone—and you don’t have to suffer. That’s why I created this simple and soothing Back Stretches You Can Do in Bed routine, originally designed for a 1-on-1 client dealing with severe sciatica.
This gentle sequence is done entirely lying down and can be performed right from the comfort of your bed. It’s perfect for easing into your day with less tension or winding down at night with more comfort. No equipment is needed—just you, your breath, and a few minutes of self-care.
Who This Routine Is For:
- Individuals with sciatica or chronic back pain
- People recovering from injury or managing limited mobility
- Anyone seeking a low-effort, feel-good way to stretch and relax the spine
- Those who want to improve flexibility and circulation without leaving the bed
What to Expect:
In this short routine, we’ll gently mobilize the spine, stretch the hips and hamstrings, and release tension in the lower back—all in a safe, supported way. These stretches are calming, easy to follow, and require no standing, squatting, or kneeling.
By the end, you’ll feel more open, relaxed, and ready to face the day—or drift off into a deeper sleep.
Benefits of Bed-Stretching:
- Reduces morning stiffness or nighttime discomfort
- Promotes better spinal alignment and posture
- Enhances circulation and body awareness
- Relieves pressure on the sciatic nerve
- Encourages deep, mindful breathing and relaxation
Watch the Video and Follow Along
Back Stretches You Can Do In Bed 10 Minute Routine
Take these next few minutes just for you—to nourish your body, calm your nervous system, and start or end your day with kindness.
If you found this routine helpful, don’t forget to like, comment, and share it with someone who could use a little back relief. And for more gentle, healing movement, be sure to subscribe to my YouTube channel and check out my full library of feel-good workouts and stretches.
To your health and healing,
Caroline
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