? Download the most effective rehab exercises for Piriformis syndrome and sciatica: https://www.coachsofiafitness.com/free-piriformis-syndrome-rehab-plan/ This video includes the best sciatica exercises for sciatic nerve pain relief and also the worst sciatica exercises that aggravate the pain and irritate the sciatic nerve. 00:00 - What is sciatica 01:06 - Sciatic nerve 1:30 - Walking 02:39 - Swimming 03:05 - Banded hip exercises 03:40 - Slow bridges 04: 14 - Standing core exercises 05:23 - Worst Sciatica Exercises 05:37 - Jumping/Running/HIIT 06:19 - Heavy squats 06:59 - Heavy Forward Bend Exercises 07:40 - Overhead Press Standing 08:51 - Crunches 10:08 - Twists Sciatica: Sciatica is a painful condition caused by issues with the sciatic nerve or its associated nerve roots in the lower back. Not all lower back or leg pain is sciatica. The sciatic nerve is the body’s largest nerve. It runs from L4 to S3. Generally, sciatica pain worsens with movements like bending forward, twisting, or coughing. As you search for solutions to get relief, it’s important to choose carefully which stretches or exercises you do, as many can aggravate your pain. ? Grab the deep core exercise PDF here: https://www.coachsofiafitness.com/transverse-abdominis-pdf - Fix lower back pain and protect your spine from damage with these simple Inner Core exercises you can do at home Standing Core Exercises Videos: 5-Min Standing Core: https://youtu.be/JFo3noDTH0I?feature=shared 7-Min Standing Core: https://youtu.be/ypqb_kM2R_c Amazing Pain Relief Program: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ▶ Strong Glutes: https://www.coachsofiafitness.com/strong-glutes-program/ ▶ Deep Core Mini-Training: https://www.coachsofiafitness.com/core ✮CHANNEL INFORMATION Coach Sofia is a Certified Strength Coach & NASM Corrective Exercise Specialist. Coach Sofia is the head Coach at CSF Back Recovery Inc. where we help women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercises, gentle stretching routines and helpful daily management tips. Sofia went through a long pain journey herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and regain her life on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=WSfQ3hiTePU

This is a very effective piriformis syndrome hip series that will not only provide you with quick relief but will also strengthen your glutes and hips. These exercises are focused on activating the gluteus medius and fixing the weakness that triggers piriformis compensation. Use the wall to maintain alignment if you need to. You don't want to be rolling your hips forward and back. Place your hand on your hip to ensure the muscle is working and not the front muscles as much as possible. Recommended program: Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶ EXERCISES BREAKDOWN: 1. 10 Small leg raises: Keep your foot straight to minimize piriformis engagement. Avoid rolling your hip forward. 2. 5 Bicycle to sidekicks: Kick your leg back and contract your glutes. 3. 10 Big leg lifts: Raise up as high as you can without sacrificing form. 4. 5-10 Leg circles (counter-clockwise): Small circles here. Again, focus on maintaining alignment and take a break whenever needed. 5. 5-10 Leg circles (clockwise): Reverse direction and circle the other way. Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM-cT Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI PROGRAMS: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exerci ... https://www.youtube.com/watch?v=7CtjJHaryEo