Exercise #163 – Sciatica Exercises Lying Down, Part 1

Welcome to Healing T’ai Chi

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“Not knowing constancy, one recklessly causes trouble
Knowing constancy is acceptance
Acceptance is impartiality
Impartiality is sovereign
Sovereign is Heaven
Heaven is Tao
Tao is eternal
The self is no more, without danger.”

Tao Te Ching #16:3, translated at www.Taoism.net


The following series of exercises target the lower back and the sciatic nerve.  They are intended to be performed while lying down on the floor but can be done on your bed as well if necessary.  As always, consult your health care provider before starting a new exercise particularly if you have had surgery or a serious injury to your lower back.


  1. Before you begin, sit on the edge of the bed and take 6 slow, thoughtful breaths in through your nose and out through your mouth.
  2. Swing your legs onto the bed making sure you are not too close to the edge.
  3. Now, bend your knees so that your back is flat against the mattress.  If necessary, lift your hips slightly so you can’t slide your hand between the small of your back and the mattress.
  4. Cross your arms over your chest and take a slow breath in through your nose.
  5. Lift your upper back off the mattress as you breathe out slowly through your mouth.  Hold this position for at least 5 seconds.
  6. Repeat for a total of 6 curls if you are able.  Start with fewer curls if you find yourself out of breath or if you have any pain after you have completed the exercise.  You can always increase the number as your back and abdominal muscles become stronger.

Sea of Energy (CV 6)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view if necessary.
  • This point is 2 finger-widths below your belly button.
  • Press firmly on this point for at least 30 seconds while breathing slowly in and out through your nose only.  Repeat throughout the day if needed.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.


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Health article:  http://www.prevention.com/health/cook/everyday-recipes/summer-recipes-crisp-low-calorie-cucumber-recipes/article/695271cada520310VgnVCM10000030281eac____ 

Natural remedies:  http://www.all4naturalhealth.com/sunburn-remedies.html 

This week’s exercise video: 

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The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.


One thought on “Exercise #163 – Sciatica Exercises Lying Down, Part 1

  1. I believe that you need a four pronged attack to deal with sciatic pain.

    i) Deal with the immediate pain – Pills, analgesics, creams etc.

    ii) Reduce inflammation – Sometimes with medication often with topographical applications eg. hot and cold packs

    iii) Restore your normal mobility and function – Often through stretches or exercises, but can in extreme cases require surgery

    iv) Prevent any re-occurrence or flare up of sciatic pain – by strengthening the muscles in the problem area and making some lifestyle changes that may have led to the problem.

    I’ve added a link for a site that has lots of information on each of these areas. There are useful articles on the site and you can also sign up for a FREE e-mail mini course.

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