1Lumbar Flexion Mobility
- Stand in front of a bench and place your hands on top of it to help lightly support your weight.
- Keeping your hands on the bench, walk slowly backwards within a comfortable range and return.
- Your centre of mass should remain over your feet.
- You should feel a gentle stretch near the base of your spine.
- Complete this exercise as prescribed by your physiotherapist.
As needed
2Sit to Stand
- Sitting, shuffle your bottom forward towards the front of the chair.
- Please use your hands on the chair if needed – or attempt with no hands if able.
- Lean your trunk forward and place your weight firmly on the floor.
- Press through your feet and press the knees gently wide.
- Press through your feet (and hands if needed) and stand up.
- To reverse the process, ensure you can feel the chair at the back of your knees.
- Place your hands back to feel for the chair.
- Let your sit bones swing back bending your knees and leaning your trunk forward.
- Lower yourself slowly and safely to the chair.
- Repeat as prescribed.
3Hip Internal and External Rotation
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.
4Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
5Lumbar Flexion – Childs Pose
- Come into 4 point kneeling on a soft surface.
- Widen the knees to the width of the mat or as comfortable.
- Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat.
- Breathe deeply into the belly and relax the shoulders, neck and jaw.
- Sustain as advised by your Physiotherapist.
6Crab Walk [Knees]
- Secure the band above the knees.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
7Sciatic Nerve Slider
- 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.
- Keep your leg in this extended position.
- Point your foot to the ceiling and then slowly pull your foot back towards your head.
- Repeat as prescribed by your physiotherapist.
When you are having symptoms