Injury Prevention

Sciatic & Lower Back Warm-Up Page

A simple three-week progression to prep your hips, glutes, and lumbar spine before training. Start slow, move well, and build consistency.

Week 01 Week 02 Week 03

Quick Safety Notes

  • Move within a comfortable range — stretch, not sharp pain.
  • Keep a tall chest and neutral spine; avoid forcing end-ranges.
  • Breathe — steady nasal inhale, relaxed mouth exhale.
  • Stop and regress if you feel numbness, tingling, or lightning-bolt pain.
  • If rehabbing an injury, clear these with your clinician first.

Pre-Warm-up Checklist (2–4 min)

  1. Light pulse-raiser: brisk walk, joint circles, gentle marching.
  2. Set up: yoga mat, small pillow/rolled towel for support if needed.
  3. Intent: choose smooth, controlled reps over speed.
  4. Finish: note what felt tight or great; adjust next time.

Three-Week Video Series

Week 01
Week 01 — Lower Back & Sciatic Strengthener
Week 02
Week 02 — Lower Back & Sciatic Strengthener
Week 03
Week 03 — Lower Back & Sciatic Strengthener
© 2025 — Sciatic & Lower Back Warm-Up. For education only — not medical advice.
Disclaimer: The exercises and information on this page are for general educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions regarding a medical condition, injury, or exercise suitability.