
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.
Learn More:
Sciatica Exercises for Sciatica Pain Relief
Ejercicios para aliviar el dolor de ciática
Sciatica Exercises for Sciatica Pain Relief
Ejercicios para aliviar el dolor de ciática
Sciatica Exercises for Sciatica Pain Relief
Ejercicios para aliviar el dolor de ciática
Sciatica Exercises for Sciatica Pain Relief