Physio For Sciatica Exercises

exercise

Physio For Sciatica Exercises

Sciatica is a condition to describe nerve pain in the back and leg caused by compression and/ or irritation of the sciatica nerve. Sciatica usually affects one leg and the symptoms include(s): 

  • Shooting pain or burning sensation in the buttock or lower back which radiates down the front or back of the thigh, leg and /or feet
  • Numbness in the back of the leg with occasionally tingling and / or weakness in the leg and foot
  • Feeling of heaviness in the affected leg

Aggravating factors include: 

  • Worse while sitting or standing up
  • Bending forward
  • Lying down
  • Coughing
  • Lifting
  • Straining

Easing factors include: 

  • Walking
  • Applying heat back near the pelvic area
  • Warm baths
  • Gentle exercises to support and strengthen the lower back
  • Good posture

SCIATICA EXERCISES 

Below are 5 simple and effective stretches that can help reduce and/or alleviate sciatica, while adding improvements to flexibility and strength.  

BACK EXTENSIONS 

Step 1: Lie on the mat on your tummy with your legs straight behind you 

Step 2: Slowly lift your upper back and chest off the mat by pushing through your forearms (ensure you maintain your hips on the mat) 

Step 3: Push down with your hands to increase the arch of your back (ensure your elbow and forearm is extended) 

Step 4: Look straight ahead and maintain this position for 30 seconds 

SCIATIC MOBILISING 

Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat 

Step 2: Place both your hands under your right thigh and gently pull it toward your chest 

Step 3: Slowly straighten your right knee and hold for 30 seconds. 

Step 4: Slowly return your knee to the starting position 

Step 5: Switch sides and repeat 

KNEE TO CHEST 

Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat 

Step 2: Place both your hands under your right thigh and gently pull it toward your chest and hold in this position for 30 seconds 

Step 3: Switch sides and repeat 

STANDING HAMSTRING 

Step 1: Stand upright and place your right foot on a mini stool/ or step (ensure your right leg is straight with your toes pointing up) 

Step 2: Lean forward (while maintaining a straight back) and hold position for 30 seconds 

Step 3: Switch sides and repeat 

GLUTEAL STRETCH 

Step 1: Lie on the mat on your back with your knees bent and arms by your side 

Step 2: Place your right ankle over your left knee 

Step 3: Wrap your hands under your left thigh and pull it towards your chest (where you should feel the stretch in your hips and glutes) 

Step 4: Maintain this position for 30 seconds 

Step 5: Switch sides and repeat

Sciatica can be debilitating to your everyday activities and way of life. But you don’t need to suffer in silence any longer – instead, contact Edgewater Physiotherapy on (03) 9510 8866 or book your consultation online with our friendly and qualified physiotherapist.



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