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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches Tip #1 - Double Knees to Chest

Posted by Dr. Jeff Winternheimer D.C. on Thu, Dec 26, 2013 @ 10:30 AM

NOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!

Tip #1 for Sciatica Stretches is Double Knees To Chest.  The sciatic nerve runs from the back of your pelvis all the way down both legs and ending at your feet. The Double Knees to Chest exercise is designed to help relieve your sciatic pain and improve your flexibility in the lower back. 

sciatic nerve treatment

Start position: Find a nice firm flat surface and lay down on your back. In the picture above Dr. Amy is using a mat table but if you don’t have one of these you can either use your floor or your bed as your flat surface.   

How to do the Double Knees To Chest stretch:

  • While lying on your back, slowly and gently bring both of your knees to your chest
  • Hold your knees at your chest for 20 seconds. Make sure to use your arms to apply pressure
  • Bring your legs down and rest for about 2 seconds
  • Repeat this 3 times

You should feel this stretch in your lower back and even in your glutes.  Make sure to not tense up through the chest, shoulders or neck. If this stretch is uncomfortable try not to apply so much pressure. Don’t over stretch. Do what feels good to your body.

Want to Learn More About Sciatica? Get Access to the Sciatica Resource Center!

These at home exercises are provided to relieve your back pain in conjunction to the treatment at the Illinois Back Institute. We can heal your back pain naturally without drugs or surgery through Functional Disc Rehydration.

For additional information on Functional Disc Rehydration, please request a FREE Consultation at Illinois Back Institute. Our non-invasive treatment method has helped many people overcome sciatica and other back pain issues.

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DISCLAIMER: The content on this web site is for informational purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without the permission of Illinois Back Institute. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.