Exercises for Sciatica

Stretching

1. Back flexion stretch – knees to chest

• Lie down on your back with your knees bent and feet flat on the floor.
• Slowly bring one knee towards your chest and hold it with your hands.
• Keep your other leg flat on the floor.
• Hold the stretch for 10-30 seconds and then release.
• Repeat the same with the other leg.

2. Supine Twist – Knee to chest with rotation

• Lie down on your back with your knees bent and feet flat on the floor.
• Bring one knee towards your chest and hold it with your hands.
• Keeping your shoulders on the ground, gently rotate the knee towards the opposite side of your body.
• Hold the stretch for 10-30 seconds and then release.
• Repeat the same with the other leg.

3. Cat/ Cow Stretch

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• As you inhale, arch your back and lift your tailbone and head towards the ceiling, creating a “cow” shape.
• As you exhale, round your spine, tucking your chin to your chest, creating a “cat” shape.
• Repeat this stretch several times, flowing smoothly from one movement to the next.

4. The Pelvic Tilt

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your abdominal muscles and tilt your pelvis upward so your lower back presses into the floor.
• Hold this position for 5-10 seconds and then relax.
• Repeat this exercise 10 times.

5. Sitting pigeon pose

• Start in a seated position with your legs extended straight out in front of you.
• Bend your right knee, bringing your right foot to the outside of your left knee.
• Slowly lower your right knee to the ground on the outside of your left leg, keeping your left leg extended straight behind you.
• Hold this stretch for 10-30 seconds and then release.
• Repeat the same with the other leg.

6. Figure 4 stretch

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left knee.
• Gently pull your left knee towards your chest, keeping your right ankle on top of your left knee.
• Hold this stretch for 10-30 seconds and then release.
• Repeat the same with the other leg.

7. Standing hamstring stretch

• Stand with your feet hip-width apart.
• Bend forward at the waist and reach towards your toes, keeping your knees straight.
• Hold this stretch for 10-30 seconds and then release.
• Repeat this stretch several times.

Strengthening

1. Forearm Plank

• Start by positioning yourself on your forearms and knees, with your elbows under your shoulders.
• Straighten your legs behind you and balance on your toes, keeping your body in a straight line from head to heels.
• Hold this position for 10-30 seconds, keeping your abdominal muscles tight and your hips level.
• Repeat this exercise several times.

2. Bird Dog

• Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Reach forward with your right arm and back with your left leg, keeping your spine in a neutral position.
• Hold this position for a few seconds, then return to the starting position and repeat with the other arm and leg.
• Repeat this exercise several times.

3. Dead Bug

• Lie on your back with your arms extended towards the ceiling and your legs raised towards the sky.
• Lower your right arm and left leg towards the floor, keeping your lower back pressed into the ground.
• Return to the starting position and repeat with the other arm and leg.
• Repeat this exercise several times.

4. Knees Side to Side

• Start in a seated position with your knees bent and feet flat on the floor.
• Slowly move your knees from side to side, keeping your feet together.
• Repeat this exercise 10-15 times.

It’s important to consult with a doctor or physical therapist to determine if these exercises are appropriate for your specific condition, and to ensure proper technique to avoid further injury.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch then we can help too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Steven Hartill Clinica Lead Therapist and Managing Director

Steve started in the sports therapy industry in 2012. From there he studied soft tissue specialisms at Oxford University where he qualified as a level 5 soft tissue specialist. As part of his qualifications he is an expert in Soft Tissue related issues and injuries and provides services such as Massage Therapy, Sports Massage and Sports Therapy, Rehabilitation Programs and Advice, Nutrition Plans and Advice, Medical Acupuncture, Spinal Manipulation, Cupping Therapy and more.

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