MLCO MSK - Levenshulme

Health Centre
Dunstable Street Phone: 0161 225 4033
Levenshulme https://mft.nhs.uk
Manchester
M19 3BX

Exercise plan: Patient: Date: Practitioner:

Sciatica Mrs Nosheen ABBAS 08th Sep 2023 Stratos Triantafillou

Lumbar Rotation
Lie on a bed or floor. Bend your knees and keeping your feet flat on the
bed or floor, rotate your hips to one side creating a rotation through your
lower back. Only go as far as feels comfortable, you do not need to get
your knees to the floor. Return to the opposite side. This is an excellent
lower back mobility exercise, especially if you have acute lower back pain
or disc problems.

Repeat 10 - 20 x times

Video: http://youtu.be/UxORTXzuU9E

Double Leg Back Stretch

Lie flat on your back, and bend your knees towards your chest. Hold this
position and feel a gentle stretch in your back. If you get any groin pain
while doing this exercise, stop and inform your therapist. Relax, and
repeat as necessary.

Hold for 10 - 30 secs , repeat 10 x times

Video: http://youtu.be/ZEz80zvkUv4

Extended Child's Pose - Utthita Balasana

Kneel on the floor or a mat, with your knees and sit on your heels. Extend
your arms in front and fold forwards from your hips so your forehead is on
the ground. Lengthen through your arms, lower your chest to the mat,
and feel the stretch across and along your back. Relax and close your
eyes. To release the posture, slowly come back up to the kneeling
position.

Hold for 5 - 20 secs , repeat 3 - 5 x times

Video: https://youtu.be/b28CkrCUUj8

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 Back Extension Strong
Lie on your front, and rest on your forearms. Straighten your arms making
your back very arched. Hold this position. Start gently with this exercise
as it can cause some back stiffness when you first begin.

Hold for 5 secs , repeat 5 x times

Video: http://youtu.be/9ceFn3bH5ls

Sciatic Nerve Glide Floss 1

Sit with good posture, and straighten your affected leg. Bend your ankle
forwards and backwards to create a stretch to the back of the leg
(hamstring and calf).

Left and right

Do not pull toes up if it is painful

Repeat 5 - 10 x times

Video: http://youtu.be/-LlGOh0Q9dM

Dear Mrs ABBAS, please stop any exercise that causes pain. If you have any questions with an exercise, just
email us on . Good luck and keep with it!
Complete programme, 2 - 5 x a day in small amounts.

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 Exercise Diary:
Lumbar Rotation

08. Sep (Week 1) 15. Sep (Week 2) 22. Sep (Week 3) 29. Sep (Week 4)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

06. Oct (Week 5) 13. Oct (Week 6) 20. Oct (Week 7) 27. Oct (Week 8)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

Double Leg Back Stretch

08. Sep (Week 1) 15. Sep (Week 2) 22. Sep (Week 3) 29. Sep (Week 4)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

06. Oct (Week 5) 13. Oct (Week 6) 20. Oct (Week 7) 27. Oct (Week 8)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

Extended Child's Pose - Utthita Balasana

08. Sep (Week 1) 15. Sep (Week 2) 22. Sep (Week 3) 29. Sep (Week 4)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

06. Oct (Week 5) 13. Oct (Week 6) 20. Oct (Week 7) 27. Oct (Week 8)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

Back Extension Strong

08. Sep (Week 1) 15. Sep (Week 2) 22. Sep (Week 3) 29. Sep (Week 4)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

06. Oct (Week 5) 13. Oct (Week 6) 20. Oct (Week 7) 27. Oct (Week 8)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

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 Sciatic Nerve Glide Floss 1

08. Sep (Week 1) 15. Sep (Week 2) 22. Sep (Week 3) 29. Sep (Week 4)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

06. Oct (Week 5) 13. Oct (Week 6) 20. Oct (Week 7) 27. Oct (Week 8)
F S S M T W T F S S M T W T F S S M T W T F S S M T W T

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