Strength for Sciatica for Women Over 40

A 40-minute workout for women over who have low back pain, or sciatica.

⁣I developed this workout for anyone who has low back pain or sciatica, but yet still wants to work out.

This workout will give you a great mix of standard strength training exercises that won’t aggravate the low back, accompanied by exercises and stretches specific for low back health.

 

TOOLS NEEDED

a pair of light & moderate dumbbells, a chair, a yoga tie (OR an old necktie, or a bathrobe tie), access to a wall

THE WORKOUT

1. Wall sit
2 x 40sec

2. Chest press
3. Pelvic tilts ab tightening
2 x 40sec

4. Wall slides
5. Seated bicep curls
2 x 40sec

6. Nerve flossing
7. Tricep dips
2 x 40sec

8. Figure 4 seated
9. Side to front lateral raises
2 x 40sec

10. Bridges
2 x 40sec

11. Clams
2 x 40sec – each side

12. Dynamic hamstring stretch with tie
13. Hamstring stretch
14. Same leg figure 4 stretch
15. Same leg glute stretch
— Do with other leg

16. Mini cobra
*if lying on your stomach bothers your low back please grab a pillow, or two, and place under the hips.

⁣
⁣1 x 45sec