You have been treated for a severe pain that radiates from the back into the hip and outer side of the leg. You have had a thorough examination and are now considered fit to be discharged. The following exercises will aid your recovery.
Exercise Programme
If you follow this exercise programme, your injury should heal well and you will be able to return to normal activity as soon as possible. Do the exercises at least 3 times a day, more if you are able.
Day 1–10
- Lie on your back and gently pull one or both legs into your chest. Hold for a count of 5, and repeat 10 times.
- Lie on your back with your knees bent and gently roll both knees to the left and then right. Hold each side for a count of 5 and repeat 10 times.
- Lie on your back with your knees bent and gently pull your tummy in and flatten your back. Hold for a count of 5 and repeat 10 times.
If these exercises are comfortable after 5 days, progress to the next set.
Day 5–21
Continue with the previous set of exercises and add the following.
- Either standing or lying, arch your back as far as comfortable. Hold for a count of 5 and repeat 10 times.
- Sit on a chair and straighten your leg from the bent position x 10.
- Lie on your back with your knees bent and gently lift your bottom upwards. Hold for a count of 5 and repeat 10 times.
When these exercises are comfortable; progress to the next set.
Day 14 onwards
This final set of exercises will help to strengthen your core spinal muscles, and prevent re-injury. It is advisable to continue with these exercises even when you are symptom-free.
- On all fours, lift one leg out straight behind you. Hold it for a count of 5 and repeat 10 times. If this exercise is easy, try lifting one arm and the opposite leg together.
- Stand and balance on your injured leg for 30 seconds. Increase to 1 minute as able.
Posture
It is important to be aware of your posture at all times, but more so when you have an injury to the back and/or sciatica. When sitting, standing or walking, you should be as upright as possible, but shouldn’t over exaggerate your posture. If you work at a computer, you should have the screen at eye level and seat at a comfortable height, and be careful not to let your chin drop forwards.
Bending and Lifting
It is important to think about your posture when bending or lifting heavy objects; a poor technique can result in a muscular strain or prolonged back pain. When bending towards the ground, always bend at the knees first. When lifting, keep the load close to your body to minimise the stress on your back muscles.
If you experience any symptoms such as an inability to pass urine, problems with bowel incontinence or numbness of the groin and inner thigh, please return to the ED. These symptoms can be signs that the irritation on the nerve is increasing, and we will need to assess this as soon as possible.
If you are concerned about any symptoms, or have any questions about your injury or the recovery process, please contact the Emergency Department Physiotherapist.
Telephone: 07827 234140
Hours: Mon–Fri
8 am–2 pm
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