Why Back Pain and Sciatica Are Worse at Night

Back pain and sciatica often feel worse when lying down because pressure on the spine and nerves increases in certain positions. Tight muscles, inflammation, and pinched nerves can make simple movements painful — and without proper relaxation, sleep becomes almost impossible.

But targeted stretches and movements before bed can help release tension, improve circulation, and calm nerve pain — setting you up for a restful night.

What Is This Bedtime Routine? (And Why It Works)

This simple routine focuses on gentle, science-backed movements that loosen the lower back and hips, where sciatic nerve pain often starts.

Here are key parts of the routine that you can follow:

✅ 1. Gentle Lower Back Stretch (3 minutes)

A gentle lower back stretch helps release tight muscles and ease pressure on the sciatic nerve.

💡 Tip: Lie on your back, pull your knees gently toward your chest, and hold. Breathe deeply to relax.

✅ 2. Hip Flexor Release (3 minutes)

Tight hip flexors often pull on the lower back and worsen sciatica. Stretching them before bed can relieve that pressure.

💡 Tip: A simple lunge stretch (supported by a chair or wall) can do wonders.

✅ 3. Seated Piriformis Stretch (3 minutes)

The piriformis muscle runs near the sciatic nerve. If it’s tight, it can compress the nerve and cause pain.

💡 Tip: Sit on a chair, cross one ankle over the opposite knee, and lean forward gently. You’ll feel a deep stretch in the hips and glutes.

✅ 4. Breathing and Relaxation (2 minutes)

Deep breathing calms the nervous system and reduces pain perception, helping your body relax for sleep.

💡 Tip: Inhale slowly through the nose for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Repeat.

Why People Love This Routine

✔️ Takes less than 10 minutes
✔️ Can be done right in bed or beside it
✔️ No equipment needed
✔️ Helps relax muscles and reduce nerve pain naturally
✔️ Promotes better, deeper sleep

Want to Watch How It’s Done? (Video Guide)

Seeing how to do each stretch properly makes a huge difference. Click below to watch the full step-by-step video guide and start feeling better tonight:

👉 Watch the Simple Bedtime Routine for Back Pain Relief Here

Final Thoughts: Sleep Better, Feel Better

You don’t need expensive equipment, complicated exercises, or risky medications to relieve back pain and sciatica. This easy bedtime routine is helping thousands of people finally get real relief and restful sleep — and you can try it tonight.

👉 Click here to watch and follow the routine now