Back Health — Sciatica Exercises & Upper Back Stretches (Workout 6)

This workout splits its focus between two areas most people neglect. Up top: thoracic rotations mobilize the thoracic spine, scapula push-ups strengthen the serratus anterior and lower trapezius — a systematic review confirmed these are among the most effective exercises for correcting upper back posture. Down below: 3D hip circles and side-lying leg lifts target the gluteus medius and deep hip rotators. The bear plank and crawl tie it all together, challenging the entire shoulder girdle and core under load. It's a lower back workout that addresses what's happening above and below the lumbar spine.

A mat for the floor exercises — thoracic rotations, bear plank, scapula push-ups, side-lying leg lifts. Thick towel or carpet works. The standing roll down and 3D hip circles are equipment-free.

Yes, with one honest caveat: the bear crawl is the most advanced exercise in the entire Back Health course — I've had clients who breeze through Workouts 1-5 and hit a wall here. That's fine. Stay with the static bear plank hold — knees one inch off the ground, hold it, breathe. The crawl adds movement, and you can get there when the hold feels stable. The thoracic rotations start simple (hands at temples) before adding the full arm reach. Every exercise has a regression. No ego required.

20 minutes, 10 exercises. The final workout in the Back Health course, but it keeps a beginner-friendly pace with breathing space between exercises. The ACSM recommends at least 20 minutes of neuromotor exercise 2-3 times per week. This session includes coordination work (bear crawl, hip circles) that most lower back workout routines skip entirely.

For every exercise. Thoracic rotations: stay with hand-to-temple before trying the full arm reach. 3D hip circles: shrink the circles, or tap the foot down between each one for balance. Bear crawl: stay with the static bear plank hold. Scapula push-ups: do them against a wall instead of the floor if wrist pressure is an issue. Side-lying leg lifts: bend the bottom knee for stability — I cue all of these live.

Three exercises go after sciatica specifically. The 3D hip circles mobilize the hip joint and release tension in the deep rotators — including the piriformis, which sits directly on top of the sciatic nerve and can compress it when it's tight. Side-lying leg lifts strengthen the gluteus medius; when this muscle is weak, the pelvis drops during walking and increases sciatic nerve tension. Thoracic rotations reduce compensatory lumbar rotation — because if your upper back won't twist, your lower back will, and that irritates lumbar nerve roots. Important: if your sciatica comes from a confirmed disc herniation with nerve compression, get your doctor's clearance first. These sciatica exercises are for muscular and postural causes.

The thoracic rotation sequence in this workout. Two variations, both effective: hand-to-temple rotations target pure thoracic spine mobility. The arm reach version adds a shoulder opening component — upper back and shoulder stretches in one movement. Research on thoracic mobility shows these exercises improve posture and reduce strain on both the lower back and shoulders. But here's what makes this workout different from just stretching: the scapula push-ups strengthen the muscles that keep shoulder blades flat against the ribcage. Most desk workers don't need more stretching. They need mobility combined with the strength to hold the new position. That's what this session delivers.

A bear plank is not a full plank. You're on all fours — hands under shoulders, knees under hips — and you lift your knees one inch off the ground. Legs bent at 90 degrees. It looks unimpressive and feels brutal. The bent-knee position shifts the challenge to the quads and changes the center of gravity, making your core work differently than in a forearm plank. Clinical researchers actually use the bear plank to assess deep core function. The bear crawl adds coordinated movement — opposite hand, opposite foot, while keeping hips at that one-inch hover height. Both train the core through stabilization, not flexion. The spine doesn't bend. That's why it belongs in a lower back workout.

Significant overlap, but not identical. The best exercises for lower back pain generally focus on core stability and spinal mobility — that's Workouts 1-4 in this course. Sciatica exercises add a specific layer: hip rotator mobility (3D hip circles), gluteus medius strengthening (side-lying leg lifts), and neural tension management. The sciatic nerve runs through or under the piriformis, so you need exercises that address the hip and pelvis, not just the spine. This workout combines both approaches — making it a lower back workout that also covers sciatic symptoms. If you have both issues, this is where the two tracks converge.