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
TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?
GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.
FIT & FIERCE...
HERE WE COME.
PJ ox
