1Lumbar Rotation
- Lie on your back with your knees bent so your feet are flat on the ground.
- Keeping your knees together, gently rock them to one side.
- Simultaneously look the other direction from where your knees are falling.
- Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
Every hour
2Knees to Chest
- Lie on your back.
- Raise both knees towards your chest.
- Using your hands, hug your knees further into your chest – as far as comfortable.
- You should feel a gentle stretch near the base of your spine.
- Complete this exercise as prescribed by your physiotherapist.
Every hour
3Sciatic 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.
Daily