6-Week Sciatica Relief & Strength Program
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6-Week
Days Per Week
3 Days / week
Time Per Workout
40+ minutes
Equipment Required
Body Weight, Resistance Bands, Stability Ball
Target Gender
Male
A low-impact yet effective program designed to relieve sciatic nerve pain while improving strength, agility, and overall mobility.
This 6-week program combines targeted mobility drills, strength-building movements, and plyometric progressions to alleviate sciatic nerve pain, promote inch loss, and enhance functional agility. The carefully selected exercises focus on warming up the muscles, increasing core stability, and gradually improving strength without aggravating nerve pain.
Day 1: Core Stability & Mobility Activation
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Bird Dog | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Banded Glute Bridge | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Superman exercise | 3 | 12-15 |
| Seated Scapular Retraction | 3 | 12-15 |
| Foam Roller Upper Back | 3 | 30 seconds |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
Day 2: Lower Body Strength & Sciatica Pain Relief
| Exercise | Sets | Reps |
| Standing Toe Touches | 3 | 15-20 sec |
| Dumbbell Good Morning | 3 | 8-12 |
| Dumbbell Single Leg Deadlift | 3 | 8-10 per leg |
| Bodyweight Bulgarian Split Squat | 3 | 8-12 per leg |
| Seated Toe Touches | 3 | 10-12 per leg |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Dumbbell Glute Bridge | 3 | 12-15 |
| Single Leg Calves Stretch | 3 | Hold 30 sec |
Day 3: Functional Agility & Mobility Recovery
| Exercise | Sets | Reps |
| arm leg raise | 3 | 12-15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Overhead Shrug | 3 | 12-15 |
| Dumbbell Seated Gittleson Shrug | 3 | 12-15 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Swing Gymstick | 3 | 10-12 |
| Seated Ballerina | 3 | 12-15 |
| Serratus Wall Slide with Foam Roller | 3 | 15-20 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
