Sciatica Blast

Moderate Duration 32 minutes

Target Areas: Full Body

Equipment: Wall, Pull Up Bar, Resistance Band

Added By Chue Yee Yang

For times when suffering with lower back/sciatic pain.

Exercises

Set 1: 1 round

Elbow Plank

1 minute

Floor Bridge

1 minute

Right Half Side Plank

1 minute

Left Half Side Plank

1 minute

Prone Cobra

1 minute

Elbow Plank

1 minute

Wall Sit

1 minute

Bird Dog

2 minutes

Butt Lifts W/ Alternating Leg Extensions

2 minutes

Squats

3 minutes

Elbow Plank

1 minute

Lunges

2 minutes

Full Plank with Leg Lifts

1 minute

Side Lunges *(May Be Replaced With Side Planks)

2 minutes

Supermans

1 minute

Elbow Plank

1 minute

Lying Left Leg Circles

30 seconds

Lying Right Leg Circles

30 seconds

Lying Left Leg Back Circles

30 seconds

Lying Right Leg Back Circles

30 seconds

Right Half Side Plank

1 minute

Left Half Side Plank

1 minute

Hang

1 minute

Rear Shoulder Fly with Band

30 seconds

Excercise Band Rows

1 minute

T Back Raise

1 minute

Laying Tricept Lift

1 minute

Elbow Plank

1 minute

Workout Discussion

05 Dec

Jessica M.

Not sure why but the instructions throughout the workout do not match what the exercises are at all😕

04 Jun

Chue Yee Y.

This my basic everyday routine whenever I wreck my back. Designed for basic core and lower back strengthening with minimal flexion of lower back vertebrae. A few of these might be too much if you're freshly injured with a serious rupture so adapt accordingly. This was a combination of many physical therapist sessions and trial and error, specifically for L4/L5 herniations. I used this to go from 5 weeks of bed rest with level 8+ pains to normal again. Can and should be done every day, but adjust accordingly to injury. Best wishes and happy healing. ***NOTE: If any of...

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