workout

10 Min Sciatica Pain Relief Exercises


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100-200

10 min

Bodyweight

Beginner, Limited Mobility / Seated

We know you don't always have 20 minutes for your sciatica treatment, so that's why we're offering this shortened 10 minute version.

HASfit's sciatica pain relief therapy is designed to mirror the routines you'd find in a professional physical therapy office to relieve sciatic nerve pain caused by what is commonly called piriformis syndrome. We suggest you complete these exercises 2-4x per week for 12-16 weeks. We sympathize this is a big commitment, but given the alternative of surgery that requires 12 months of rehabilitation, not to mention thousands of dollars, it is a great option. It doesn't require any equipment, but you'll need a chair and you may want to use a towel or band for a couple of the exercises.

Sciatica Pain Relief Exercises
Seated Floss x 10
Prone Cobra / Prone x 30 sec
Bird Dog x 10
Dynamic Lying Straight Leg Hamstring x 30 sec
Hip External Rotation – FABRE x 30 sec
Supine Hip Internal Rotation x 30 sec
Curl Up 10 x 3 sec
Side Lying Clam x 12
Kneeling Hip Flexor Stretch x 30 sec

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