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Sciatica and back exercises

Neck & back · Sciatica

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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Sciatic nerve glide

Sit tall. Straighten one knee and pull the toes up, then bend it back. Move gently — this is a glide, not a stretch.

10 times
3 times a day

Should feel: A gentle pulling down the leg Should not feel: Sharp or lasting increase in leg pain

Knee to chest

Lie on your back and bring one knee gently up towards your chest.

Hold 15 seconds
5 each side

Should feel: A stretch in the buttock Should not feel: Increased leg pain

Prone press-up

Lie face down. Push your upper body up on your elbows, keeping the hips down.

10 times
Only if it EASES the leg pain

Should feel: Leg pain moving UP towards the back — this is good Should not feel: Leg pain travelling further down — stop

Hamstring stretch

Put one heel on a low step, keep the knee straight and lean forward from the hips.

Hold 20 seconds
3 each side

Should feel: A stretch behind the thigh Should not feel: Shooting pain into the calf or foot

Stop and telephone us if

You cannot pass urine, or you leak without knowing — GO TO HOSPITAL NOW
Numbness between your legs or around the back passage — GO TO HOSPITAL NOW
Weakness in the leg or foot that is getting worse
The pain is spreading to both legs

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Read about Sciatica

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Nallasopara West Virar East