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Seated Sciatica Stretching Workout for Seniors
Senior Fitness With Meredith•Processed: Mar 03, 2026
12-minute workout video. Stretching, Low Impact. targeting Back, Hips, Legs. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes seated stretches targeting the lower back, hips, and legs to relieve sciatica pain, with modifications for comfort and safety.
🏃 Guide
This video is designed for seniors experiencing sciatica pain, providing gentle seated stretches to alleviate discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Seated Twists
Sit tall in your chair, gently twist to the right and left, feeling the stretch in your back. Ensure your spine remains elongated.
2
Hamstring Stretch
Extend one leg with the heel down and toes up, hinge at the hips to reach forward. You should feel a stretch in the hamstrings and lower back.
3
Figure Four Stretch
Cross one ankle over the opposite knee, lean forward to deepen the stretch in the hip. Avoid pressing on the knee joint.
4
Modified Bridges
With feet flat on the ground, lift your hips off the chair, squeezing your glutes. This strengthens the core and glutes.
Safety Notes
Avoid if you have severe lower back pain or recent surgery. Consult a physician if unsure about your ability to perform these stretches.
Duration: 12m 56s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc HerniationOsteoarthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Back💪 Hips💪 Legs
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#12 min#medium length#Stretching#Low Impact#beginner#Chair#Back#Hips#Legs#low