4 Easy Core Exercises for Sciatica Relief Infographic

Bridging

• Lie on the back with both knees bent and feet flat on the floor.
• Slowly raise the hips into the air, hold for 5 to 10 seconds, and slowly lower back to the starting position.
• Aim to complete 10 bridges; gradually build up to 20 bridges.

Abdominal Curl-Up

• Lie on the back with both knees bent, feet flat on the floor, and arms crossed over the chest.
• Slowly raise the head and shoulders off the ground, hold for 2 to 4 seconds, and gently lower back to the starting position.
• Aim to complete 2 sets of 10 curl-ups.

Pelvic Tilt

• Lie on the back with both knees bent and feet flat on the floor.
• Flatten the lower back by tightening the abdominal muscles and pulling the belly button in.
• Hold this position for 10 seconds and relax; repeat 8 to 10 times.

Hook-Lying March

• Lie on the back with both knees bent and feet flat on the floor.
• While holding a pelvic tilt, pick one foot up from the floor, about 3 to 4 inches, and slowly lower back to the ground.
• Repeat with the other foot, similar to a marching motion.
• March for 30 seconds per repetition and aim to complete 2 to 3 repetitions.