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Neck & back · Sciatica
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Sit tall. Straighten one knee and pull the toes up, then bend it back. Move gently — this is a glide, not a stretch.
Should feel: A gentle pulling down the leg Should not feel: Sharp or lasting increase in leg pain
Lie on your back and bring one knee gently up towards your chest.
Should feel: A stretch in the buttock Should not feel: Increased leg pain
Lie face down, hands under the shoulders. Push your upper body up by straightening the arms as far as is comfortable, keeping the hips down. If this is too much, start by resting on the elbows.
Should feel: Leg pain moving UP towards the back — this is good Should not feel: Leg pain travelling further down — stop
Put one heel on a low step with the knee straight and the ankle relaxed. Keep your back straight and lean forward gently from the hips until you feel a stretch behind the thigh.
Should feel: A stretch behind the thigh Should not feel: Shooting pain, tingling or numbness into the calf or foot — ease off
Lie on your back with both knees bent. Cross one ankle over the opposite knee. Hold behind the thigh of the bottom leg and gently draw it towards your chest until you feel a stretch deep in the buttock of the crossed leg. If lying down is difficult, do it sitting on a chair: cross the ankle over the other knee and lean forward with a straight back.
Should feel: A stretch deep in the buttock Should not feel: Leg pain getting worse, or pain at the front of the hip
Walk at a comfortable pace. Short walks often are better than one long walk. Build up slowly.
Should feel: Moving more easily Should not feel: Leg pain spreading further down the leg — shorten the walk
Lie on your back, knees bent. Tighten the tummy gently as if bracing for a poke. Keep breathing.
Should feel: A firm, gentle tension Should not feel: Holding your breath, or leg pain increasing
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