Stop and seek medical advice urgently if you develop new or worsening weakness/numbness in both legs, numbness around the genitals/anus, or new difficulty controlling your bladder or bowels.
10–15 minper session
2–3×per week
4 weeksthen review
📅 Your 4-week progression
Week 1Learn the movements
Easy pace
Easy pace
Week 2Repeat
Build confidence
Build confidence
Week 3Add repetitions
Where comfortable
Where comfortable
Week 4Build consistency
Review how you feel
Review how you feel
Rule of the programme: a little movement done regularly is more useful than one big heroic workout. On non-exercise days, short easy walks are encouraged if comfortable.
🏃 The routine
1Seated marching
30–60 secondsWarm-up
Do: Sit tall on a firm chair. Lift one knee a little, lower it, then lift the other. Keep the movement comfortable and rhythmic.
Don't worry about lifting your knees high. The aim is simply to get the hips and legs moving.
2Ankle pumps & circles
30 secondsGentle
Do: With your feet supported, pull your toes towards you, then point them away. Finish with a few slow ankle circles in each direction.
3Seated pelvic tilts
8–10 repetitionsSpinal mobility
Do: Sit towards the front of the chair with both feet flat. Gently arch your lower back, then gently flatten it. Think of moving your pelvis underneath your spine.
Keep it small. This is movement, not a competition to see how far your back can bend.
4Seated trunk rotation
5 each side
Do: Sit tall with arms crossed. Slowly turn your shoulders to one side as far as comfortable. Return to centre and repeat on the other side.
Keep your feet planted. Do not force the end of the movement.
5Gentle seated hamstring stretch
20 seconds each leg
Do: Put one leg slightly forward with the heel on the floor. Keeping your back reasonably straight, gently lean forward from the hips.
Important for sciatica: you should feel a gentle muscle stretch, not an electric, shooting, tingling or worsening pain down the leg. If the exercise reproduces your sciatic symptoms, stop it.
6Sit-to-stand
6–10 repetitionsStrength
Do: Sit on a solid chair. Place your feet underneath you. Lean forward slightly and stand. Slowly lower yourself back down.
Use your hands for support if needed. Quality matters more than quantity.
7Supported calf raises
10 repetitionsStrength
Do: Stand behind a sturdy chair and hold it. Slowly rise onto your toes, pause, then lower slowly.
8Standing hip extension
5–8 each legHip mobility
Do: Hold the chair. Keep your upper body upright. Move one leg gently backwards, return it, then change legs.
Keep the movement small. Don't swing the leg.
9Easy walking finish
1–2 minutesFinish
Do: Walk around the room, house, garden or outside at an easy pace. The aim is simply to finish moving rather than immediately sitting down.
⏱️ Optional session timer
Use this as a simple guide. It isn't necessary to time every exercise precisely.
15:00
🎥 Trusted exercise resources
NHS: Exercises for sciatica problems →
NHS: Chair-based Pilates video →
Chartered Society of Physiotherapy: Back pain exercise videos →
📝 Your 4-week check-in
At the end of each week, ask yourself:
- Am I moving a little more easily?
- Are sit-to-stands becoming easier?
- Can I walk comfortably for a little longer?
- Which exercises feel helpful?
- Which movements aggravate my symptoms?
Remember: progress does not have to mean doing more repetitions. It can mean moving more confidently, recovering quicker, or finding everyday activities easier.