Exercise 1: Tummy Time

Tummy Time Prescription:

If this activity brings relief perform it as frequently as needed to get yourself out of pain.

Reducing the frequency and intensity of your pain is key for calming down the sciatic nerve. Remember, the goal is desensitization.

*If you happen to re-injure yourself this position can be great for reversing a disc bulge. Which will lessen the intensity of pain and help you recover quicker.

Standing Back Extensions

Standing back extensions are optional.

In some cases patients will report an immediate sense of relief with this exercise.

If this worsens your pain please discontinue the exercise and continue through to the next module in this course.


Prescription: Perform 8-10 repetitions as often as needed to get yourself out of pain.