Gentle Sciatica Exercises for Beginners to Start Today

Lisette Marie

49. Seated Leg Extensions: Engaging the Quads and Core

Leg extension exercise routine showcases dedication to fitness at modern gym. Photo Credit: Envato @BGStock72

Seated leg extensions target the quadriceps and core muscles, which support your lower back. Sit on a sturdy chair with your feet flat on the floor and knees bent. Slowly extend one leg straight out in front of you, keeping your foot flexed. Hold for a few seconds and lower it back down. Repeat on the other side. Perform 10-12 reps per leg, focusing on engaging the muscles in your thighs and core to protect your lower back. This exercise strengthens key muscles that support your spine, reducing stress on the sciatic nerve.

50. Standing Quad Stretch: Lengthening the Front of the Body

Stretching the quads. Photo Credit: Envato @YuriArcursPeopleimages

A tight quadriceps can contribute to lower back discomfort, making this stretch essential. Stand near a wall or chair for balance. Bend one knee and grab your ankle behind you with the opposite hand. Gently pull the ankle toward your glutes, feeling a stretch along the front of the thigh. Keep your knees close together and your hips level. Hold for 20-30 seconds, then switch sides. The standing quad stretch helps release tension in the front of the body, which can reduce the strain that contributes to sciatica pain.

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49. Seated Leg Extensions: Engaging the Quads and Core

50. Standing Quad Stretch: Lengthening the Front of the Body

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