8 Exercises & Stretches for Sciatica Lower Back Pain for Women Over 40

8 Exercises & Stretches for Sciatica Lower Back Pain for Women Over 40

20-Minute 8 Exercises & Stretches for Sciatica Lower Back Pain for Women Over 40

My top 8 exercises for sciatica and lower back pain relief, for women over 40. Great to do on daily basis, the only tools you need are a pillow and a stretch tie. Help ease your lower back pain with these 8 exercises.

Remember, however, you should seek the advice of a physiotherapist (or your doctor) if you have low back pain.

Never use the information and exercises found on YouTube or the internet as a treatment plan until you’ve consulted, in person, with a healthcare professional.

Deal? Deal!

TOOLS NEEDED

a mat, pillow and stretch tie (a bathrobe tie, or old necktie work)

THE WORKOUT

Standing low back extensions x10
Prone low back extension
Single arm press up x10
Press ups x10
Sciatic nerve glides x10
Figure 4
Piriformis with spinal twist
3 way hamstring stretch

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Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

40-Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

35-minute intense dumbbell (for all levels!) workout for women over 40. This is the BEST circuit and met-con workout to strengthen, tone and burn a ton of calories.

And, the best part, you only need one pair of dumbbells!

If you’re a beginner join us. I have modified a few of the moves and, as always, I coach through all the moves.

FYI: you also got out of one round of push presses and front squats. That was my bad, which I think you’ll thank me for. 😂

TOOLS NEEDED

a pair of mod dumbbells

THE WORKOUT

6 x 30sec

Dumbbell Clean
Push press
Front squat
Crush press
Renegade tricep kickbacks
1 arm dumbbell snatch
Alternating piston rows
Other arm DB snatch

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15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min low impact cardio workout, knee & low back-friendly, programmed for women over 40.

If you’ve only got 15-min this low-impact workout will deliver! Or add on a strength workout afterwards to hit it all in one workout.

I’ve made this knee & low back-friendly by limiting the squats and getting rid of the impact. But, this workout will deliver!
A low-impact workout with high-impact results.

Trainer’s promise.

TOOLS NEEDED

nothing

THE WORKOUT

2 x 50sec
Step tap with arms coming across
Wide squat tap & reach
¼ squat with knee tap

2 x 50sec
Hook & knee up
Tap back & reach
Side shuffle

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SHOULD BE DOING

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10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40 | Follow Along

Strengthen your lower back with this 10-minute strengthening workout for the lower back. This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other time of the day.

Why do you need this?

Whether you have low back pain, or not, anyone over the age of 40 needs to strengthening the lower back muscles, as well as the hips and core, to bulletproof the spine for whatever activity you do on a daily basis.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 45sec
Standing windmill stretch
Bird dog
Bird dog
Bridges
Side plank with clam raises
Side plank with clam raises
Dead bug
Low back extension
Swimmers

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At Home Ab Workout | No Planks, No Equipment | For Women Over 40 | Beginner to Intermediate

At Home Ab Workout | No Planks, No Equipment | For Women Over 40 | Beginner to Intermediate

5-Minute At Home Ab Workout | No Planks, No Equipment | For Women Over 40 | Beginner to Intermediate

This quick ab workout is perfect for beginners to intermediate. This is a full follow-along home ab workout, using no equipment, designed for women over 40. Also recommended for women who have sore shoulders and can’t plank.

Whether you are looking for stronger abs for better posture, to decrease low back pain, to tighten the midsection, or to add some extra movement into your day – this ab workout delivers!

TOOLS NEEDED

No equipment is required except a mat if you are on a hard surface.

THE WORKOUT

1 x 60sec
Dead bug
Side crunch
Side crunch
Bicycle crunches
Windshield wipers
Butterfly crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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