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Sciatica - Side Plank exercise

Side plank exercise

A strong core is key for lower back health and sciatica recovery. Often we can think of the core as the abs, or 6 pack, but this is not the whole picture! The core includes all the musculature of the front, sides and back of the abdomen. This modified side plank is a simple way to engage the lateral musculature of the core with minimal stress to the lumbar spine.

STEPS for side plank:

  1. Lay on your side, knees bent to 90 degrees and elbow on the floor to prop up your upper body.
  2. Raise the hips off the floor. Keep the body in a straight line, don’t let the hips sag or rise up too high.
  3. Push your upper body away from the floor to keep the shoulder girdle engaged.
  4. Hold the side plank for 5-10 seconds at first and repeat 3 times. 5. Each day increase the amount of time you hold the position, but don’t increase too fast too soon.

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