08/03/2026
🔊 Exercises for Relief
Gentle exercises can help reduce pain, release tension and support recovery when dealing with sciatica. Try these simple movements:
📍Knee to Chest Stretch – hold 30 seconds
Lie on your back and pull one knee toward your chest. This helps release tension in the lower back and glutes.
📍 Hamstring Stretch with Towel – hold 30 seconds
Lie on your back, place a towel or band around your foot and gently lift the leg upward to stretch the back of the thigh.
📍 Abdominal Engagement – hold 20 seconds
Tighten your abdominal muscles while lying on your back with knees bent. This strengthens the core and supports the lower spine.
📍 Single Knee Stretch – hold 1 minute
Pull one knee toward the chest while the other leg remains extended on the floor to gently stretch the lower back.
📍 Side Stretch
Stand and slowly stretch your body to one side to release tension in the spine and hips.
📍 Bird-Dog Position – hold the position
From hands and knees extend the opposite arm and leg. This exercise improves stability and strengthens back muscles.
⚠️ Perform the exercises slowly and without pain. If symptoms worsen, consult a physiotherapist or healthcare professional.
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