Sciatica Stretches

Tip #1 - Double Knees to Chest


sciatic nerve treatmentNOTE: 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. 

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.


This is just one in our Series of Free Sciatica Stretches that we offer to everyone to help relieve their Sciatica pain! If you would like to see a video of Dr. Amy perform the stretch, as well as receive the other stretches in the series, just fill out the form on this page!


At the Illinois Back Institute we strive to educate people as much as possible about their back, neck, and sciatica pain, because it has been proven that the more people know about their pain the more likely they will be to get rid of it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 844-408-0462 or click here!



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.

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