Move · Videos · Mobility · 25 min

Gentle Daily Back Routine for Sciatica

Gentle Daily Back Routine for Sciatica — video by Doctor O'Donovan Play · 25:05

Video by Doctor O'Donovan on YouTube · Open on YouTube

A doctor and a physiotherapist demonstrate a gentle back-care routine aimed at people with sciatica: knee rolls, knee hugs, cat-cow, child's pose, prone arm raises, bridges, standing forward folds and side bends, marching and a hamstring stretch, each with easier and harder options.

  • 25 min
  • All levels
  • Low impact (no jumping)
  • mat, chair, towel
Open in VideosLog it in Train

Step by step 12

Tap a time to watch that step in the video.

  1. Knee rolls: knees bent and pelvis tucked, roll both knees to one side, hold about 5 seconds, then the other. 0:16
  2. Knee hugs: pull one knee to your chest for 10 to 15 seconds, then the other; both knees together is harder. 2:32
  3. Cat-cow on hands and knees: look up and lift your tailbone, then tuck your chin and round; smaller range if tense. 5:07
  4. Child's pose: knees wide, sit back towards your heels and walk your hands forward; hold 10 to 15 seconds. 7:02
  5. Prone arm raises: lying face down, lift one arm in line with your ear and hold 5 to 10 seconds; then the other. 9:09
  6. Bridges: squeeze your glutes to lift into a straight line, hold 15 to 20 seconds, then peel down slowly. 10:33
  7. Standing forward fold: slide your hands down your thighs, bending through your back; hold 5 to 10 seconds. 13:33
  8. Standing side bends: slide one hand down towards your knee, letting your head follow, then the other side. 16:31
  9. Marching on the spot: hands on hips, lift each knee slowly towards hip height; hold a chair or wall if needed. 18:10
  10. Hamstring stretch: lying down, towel around the ball of your foot, lift the leg and pull gently; 10 to 15 seconds. 20:06
  11. Optional seated nerve glide: heel on a second chair, point your toes as you tuck your chin, then flex and look up. 21:50
  12. Optional cobra: face down, hands beside your shoulders, push your chest up gently; keep your eyes forward for less. 23:13

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stay in mild discomfort only; stop if it becomes painful
  • Keep the pelvis tucked as your knees roll side to side
  • Peel the spine down one segment at a time as you lower from a bridge

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tuck and look up in cat-cow, cobra, arm raises
  • Shoulders movesprone arm raises, child's pose reach
  • Wrists & hands movescat-cow on all fours, cobra
  • Upper back movescat-cow, prone arm raises, cobra
  • Lower back movesknee rolls, cat-cow, forward fold, side bends
  • Hips movesknee hugs, bridges, child's pose, hamstring stretch
  • Knees movesall fours, child's pose, marching
  • Ankles & feet movesmarching on the spot, seated nerve glide
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Easier option for every move: smaller range, cushion, chair or wall support

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Doctor O'Donovan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety