Exercises for Rebuilding the Lower Back & Sciatic Nerve

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The sciatic nerve runs along the posterior portion of the body from your lower back to your foot. The lower back is utilized for a plethora of movements and activities, as are the regions that the sciatic nerve reaches. These exercises work on stabilizing and strengthening the area, especially through dynamic movements, and help rebuild without putting excessive weight or stress on it. All activity should follow correct form to minimize the risk of injury.

Bird Dog

This targets the shoulder, lower back and glutes. Begin on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Raise your left leg and your right hand, fully extending them both while balancing. Return to the starting position and repeat on the opposite side for the desired repetitions. Increase difficulty by hovering your knees a few inches off the ground, balancing on the toes instead.

Good Morning

Stand with your feet hip-width apart and cross your arms to grab your shoulders. Look forward and bend toward the ground, hinging at your hips and pushing your glutes back. Keep your legs straight but do not lock your knees or round your back. Make this harder by holding a dumbbell or weight plate at your chest and performing the same steps. This targets the hamstrings, glutes and lower back.

Pendulum Planks

Start with your hands directly below your shoulders and your legs fully extended with your toes touching the ground. Keeping your core tight and your back straight, swing one leg out in an arching motion. Return to the starting position before repeating on the other side, performing the desired repetitions. For added difficulty perform the exercise while resting on the elbows. This exercise works the glutes, abdominal muscles and lower back.

Tips and Consideration

Rear view of a man exercising

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The abdominal muscles act as a support system for the lower back, so strengthening them can help when rebuilding the lower back. Some burning in the muscles is okay, but if pain is present you should stop exercising. Warm up before any activity and stretch after your warm up. Also stretch on days you don’t work out to help keep all the muscles flexible.

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