Sciatica Foundation, Extension Ease
Adults with sciatica-type low back and leg symptoms that ease with standing or a gentle arch, at a beginner level or during a flare.
How often
4 to 5 sessions a week, 12 to 20 minutes
What's inside
7 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Clear space; wall nearby, Mat, Mat + sturdy chair, Mat; optional pillow under head
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Diaphragmatic breath (hooklying) Dizzy → sit up, normal breathing. | 1 x 60s hold |
| Warm-up | Supported 90/90 unload Hip pinch → scoot closer or skip. Worsening leg tingling → come out. | 1 x 60s hold |
| Main | Prone prop on elbows Sharp central pain or increasing leg symptoms → down to prone lying. | 2 x 20s hold |
| Main | Standing extension (hands on low back) Hold wall if balance poor. Stop if dizziness or leg symptoms worsen. | 2 x 8-10 reps |
| Main | Heel slides (hooklying) If back leaves quiet zone, regress range. | 2 x 8-10 reps each side |
| Main | Glute bridge (short) Stop if leg symptoms worsen. | 2 x 8-10 reps |
| Main | Pelvic tilt (tiny, hooklying) Stop if leg symptoms peripheralize. | 1 x 8-10 reps |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- Saddle / genital numbness or new bowel/bladder control loss
- Progressive leg weakness or foot drop
- Fever with back/leg pain, unexplained weight loss, or night pain that does not ease
- Recent trauma with inability to walk
- Symptoms rapidly worsening despite unloading
Get it in LimBear
A one-time purchase in the LimBear app for Pro members. Buy it once, install it, then make it yours. The optional coach can run every set, hold and rest timer, and you can switch it off anytime.
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