CAT CAMEL
 Start on all fours
 Slowly move from position (fig1a) to (b)
moving the whole spine including the neck
 Only go as far as you can pain free
 Perform 8-12 reps, twice a day
Fig 1
a
QL STRETCH
 Lay on your side, on a bed or couch, with your back facing the edge.
 Bring your top arm overhead and slightly in front of your body
 Drop your top leg off the bed or couch behind you.
 You should feel a pull into the side of your back
 Take a deep breath, and lift your top arm and leg one centimetre into
the air, hold this position for a few seconds and then, as breathing out,
relax you arm and leg back down (fig 2)
 Perform 3-5 times and then repeat on the opposite side
NERVE FLOSSING
 Sit on a bench/chair (as pictured)
 Slowly extend your neck backwards whilst
simultaneously extending the knee on the side with
sciatica (fig 3a)
 Then reverse the movement; flexing the neck as you
bend at the knee (fig 3b)
 It is very important that these are co-ordinated
movements and neck and knee move at the same
time.
 If minor sciatic symptoms occur reduce the range of
motion
 Motion should be slow with each cycle lasting about
5 seconds
 Begin by performing 10 repetitions with each leg, if
symptoms are not exacerbated, perform several
times per day
 Do not perform flossing within two hours of rising
from bed.
A
Fig 2
B
Fig 3
Figures reproduced from Liebenson. C., 2006. Journal of Bodywork and Movement Therapies; McGill, S., 2006. Low Back Disorders.