EXERCISES TO HELP REDUCE SCIATICA SYMPTOMS

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​​​​​Cat & Cow | 60 sec chest and upper back
 

1. Start on your hands and knees in a tabletop position. Stack your shoulders over your wrists and your hips over your knees.

2. (COW) Inhale to lower your belly towards the floor, tilting your tailbone up and pressing your chest forward. Keep your shoulders away from your ears and your neck long. Hold for a couple moments.

3. (CAT) Then, exhale to round your spine. Tilt your tailbone down towards the floor and draw your navel up and in. Bring your chin towards your chest and feel a nice stretch along your back. Hold for a couple moments.

4. Continue alternating with your inhales and exhales for 5 - 10 breaths.

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Bird Dog Exercise

1. Start Position: Begin on all fours in a tabletop position with your hands under your shoulders and knees under your hips.

2. Engage Core: Tighten your abdominal muscles to maintain a neutral spine.

3. Extend Limbs: Simultaneously extend your right arm forward and your left leg backward, keeping both straight and in line with your body.

4. Hold: Hold this position for a few seconds while keeping your hips level and your back straight.

5. Return: Slowly return to the starting position and switch sides, extending your left arm and right leg.

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Plank

1. Start Position: Begin by lying face down on the floor. Place your forearms on the ground with your elbows directly under your shoulders.

2. Lift Your Body: Push up onto your toes and forearms, keeping your body in a straight line from head to heels.

3. Engage Your Core: Tighten your abdominal muscles and hold the position without letting your hips sag or rise.

4. Hold: Aim to hold this position for 10 seconds initially, gradually increasing the duration as you build strength.

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Glute Bridge

1. Starting Position: Lie on your back with your knees bent and feet flat on the ground. Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees. Place your arms flat on either side of you with your palms open toward the ceiling.

2. Movement: Tighten your abdominal and buttock muscles by pushing your low back into the ground. Raise your hips to create a straight line from your knees to your shoulders. Squeeze your core and pull your belly button back toward your spine.

3. Hold from 2 to 10 seconds.

4. Lower your hips back down to the ground in a controlled motion without releasing the tension in your abs and glutes to return to the starting position.

5. Repeat for 5 - 10 reps

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​Knee-to-Chest

1. Lay flat on the ground

2. Bring one knee toward your chest while keeping the other leg flat on the floor.

3. Grasp your knee with your hands and gently pull it toward your chest for 10 seconds. Keep your shoulders relaxed.

4. Switch sides and repeat the exercise with the other leg.

5. For a deeper stretch, pull both knees to your chest at the same time for 30 seconds.

6. Aim to do these stretches 3-5 times each day to relieve lower back pressure.

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Kneeling Hip Flexor

1. Kneel on your affected leg and bend your other leg out in front of you, with that foot flat on the floor. ...

2. Keeping your back straight, slowly push your hips forward. ...

3. Hold the stretch for at least 15 to 30 seconds.

4. Repeat 2 to 4 times.

 

 

 

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Cross-legged glute stretch

1. Sit down in a chair and sit as upright as you can.

2. Cross one leg on top of the other at 90 degrees so that the outside of your foot is resting on your other knee.

3. Push down on the knee of the leg that is crossed over until you feel a good stretch in your hips and glutes.

4. Hold for the desired amount of time for at least 30-60 seconds.

5. Switch sides and do the same.

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Half cobra pose

1. Begin by lying on your stomach (prone position) with your hands flat on the floor at the level of your shoulders.

2. Slowly push your arms to raise your shoulder off of the ground until you feel a slight stretch and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.

3. Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).

4. Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch

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Full cobra pose

1. Begin by lying on your stomach (prone position) with your hands flat on the floor at the level of your shoulders.

2. Slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch

3. Increase your range of motion by exhaling as you push further into lumbar extension

4. Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).

5. Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch

6. Aim for 5 repetitions