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The sciatic nerve can at times develop points of adhesion within the muscle tissue that it passes through. A nerve slider aims to improve the mobility of the nerve through the tissue without exacerbating symptoms. Discuss with your Physiotherapist which variation is appropriate for you dependent on the degree of neural tension.

Sciatic Slider – Supine:

  • Lying on your back interlace the hands at the back of the affected knee
  • The knee is stacked over the top of the hip in this position
  • Extend the knee towards the roof with the toes coming back towards the head
  • Move the leg into the position in which you start to feel light tension
  • Lower the leg back to a bent knee position pointing the toes towards the ground
  • Whilst you are lowering the leg, draw the chin to the chest
  • As you then begin to extend the leg again, rest the head back onto the mat
  • Complete as per Physiotherapist guidelines

Sciatic Slider – Seated (Chair):

  • Sit upright in a chair
  • Extend your affected leg in front of you and rest it on a comfortable surface, keeping your knee straight
  • Maintaining an upright posture, slowly bend your ankle back towards you
  • From this position, simultaneously point your toes away while bending forward from your hips
  • Once your reach the end of your range, slowly return to the start position by now sitting back upright while simultaneously bending your ankle back towards you
  • Repeat this sequence as guided by your physiotherapist
  • It may help imagining there is a rope tied to your toes to the top of your head
  • Once your point your toes away, your head and body will follow and vise versa

Sciatic Slider – Seated (Floor):

  • Sitting upright on the sit bones extend the leg to the point in which you feel some tension in the hamstring
  • Place the fingertips next to you for stability
  • Extend the toes back to the head, maintaining a neutral neck
  • Point the toes down to the floor and slowly lower the chin to the chest
  • As you draw the toes back into that extended position allow the neck to return to the starting position


  • Maintain an open chest, avoid drawing the shoulders up to the knees
  • Avoid collapsing through the spine
  • Perform this exercise strictly as guided by your physiotherapist – do not be tempted to perform more repetitions as this may irritate the tissue
  • If your symptoms become aggravated, stop immediately and notify your physiotherapist