On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.
The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.
The early programme will help maintain range of motion in the lower back and hips whilst also reducing discomfort. Smooth & continuous movement is recommended. In the intermediate plan, the exercises are progressed to improve range of movement in the lower back and hips, and, to further increase sciatic nerve mobility. Lastly, the advanced programme includes functional, whole body movements which load the spine in controlled way and will develop dynamic core stability to increase robustness. The plan also includes 2 advanced mobility movements for achieving greater flexibility in the lower back and hips.
Click this link to be directed to our lower back pain page which also provides an overview of sciatica, which structures are usually involved, precautions to be aware of, and, advice on treatment & how you can manage your symptoms. There are also additional resources available there.
Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for sciatica. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.
Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.
If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.