SCIATIC NERVE LEG EXERCISES During the completion of these exercises you may experience some discomfort which is normal and does not mean you are doing any further harm. If 0/10 is no pain and 10/10 is the worst pain imaginable, we suggest that you work to a level no greater than 3/10 during the exercise.
Complete the movement slowly and gently, in a controlled manner Do not aggravate your pain or symptoms
It is common to experience some delayed pain following these exercises, however your symptoms should not increase overall. Providing this delayed pain does not continue to worsen, it is ok to carry on with the exercises.
You may feel a slight pull or discomfort, this is normal
As a guide, start with around 20-30 reps up to twice a day, unless recommended otherwise by a healthcare professional, such as a physiotherapist. You can increase or reduce the number of reps and sets based on your level of pain.
Lying Knee Extensions [EASY]
REPS:
SETS:
TIME:
DAILY:
on your back, support the back of your 1 Laying thigh with your hands, and have your knee bent straighten your leg as far as comfortable 2 Slowly and then return to the starting position your toes pulled up towards you as shown 3 Keep in the photos 4 Repeat as directed
Slump Slider (Knee Variation) [MED]
REPS:
SETS:
TIME:
DAILY:
START: Sit in a slumped position, with your back fully rounded, head and neck tucked downwards, legs off the edge of the bed
straighten your leg out in front of 1 Slowly you, whilst lifting your head up until looking straight ahead
the slumped / rounded posture for the 2 Maintain rest of your back you keep your toes pulled up towards 3 Ensure you throughout the whole movement and knee should move in the same direction 4 Head at the same time. i.e. “head up, knee up
Slump Slider (Ankle Variation) [HARD]
REPS:
SETS:
TIME:
DAILY:
1 Adopt the same slumped posture as the previous time, start with your leg extended, your head 2 This down, and your toes pointing away from you the exercise by bringing your toes 3 Complete up towards you whilst simultaneously lifting your head
4 and foot move in the same direction. i.e. 5 Head “head up, foot up” or “head down, foot down” Maintain the slumped posture throughout the exercise
P H Y S I O T H E R A P Y
N E R V E
Visit our website for more information and advice:
E X E R C I S E S
www.providephysio.org.uk
PFS-3722-2032-02