A must-do exercise routine to relieve sciatica and reduce pain caused by problems such as herniated discs! If you suffer from leg pain, tingling or leg fatigue, these mobility, strength and flexibility exercises are specifically designed to relieve the symptoms of sciatica.
Throughout the video, we teach you how to prepare your body before beginning the exercises, with massage techniques and ice/heat application to reduce inflammation and improve circulation. In addition, you will learn simple movements such as knees to chest, lateral rotation and quadruped exercises to mobilize the lower back and improve flexibility.
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00:00 Introduction
01:03 Preparing for the exercises
01:52 Phase 1: Application of ice and heat
03:22 Massage and massage gun
05:17 Start of mobility exercises
06:51 Exercise 1: Knees to chest
08:07 Exercise 2: Lateral rotation
08:49 Exercise 3: Anteversion and retroversion on quadruped
10:08 Start of toning exercises
10:47 Exercise 1: Gluteal plank
12:07 Exercise 2: Side plank
12:44 Exercise 3: Side plank on the other side
13:50 Exercise 4: Plank with glutes and retroversion
14:33 Exercise 5: Side plank with raised leg
15:20 Exercise 6: Short abdominal
16:27 Exercise 7: Hip pump to release gluteus and piriformis
17:38 Exercise 8: Pumping on opposite hip
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Scientific evidence, studies and articles:
Exercise Therapy for Treatment of Sciatica: An International Delphi Survey of Exercise Therapists" - This study published in the Journal of Manipulative and Physiological Therapeutics examines the effectiveness of therapeutic exercise in the treatment of sciatica.
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