The program includes mobility and stability training and nerve mobilization and should be continued until you have restored balance of the pelvis around the piriformis muscle and the sciatic nerve. This is done by completing the program 1-3 times per. day the first 14 days and then 3-5 times per week for 3 months.

Foam roller on outside of thigh – 60-120 sec. per leg. Also if you experience pain.

Foam roller on front of thigh – 60-120 sec. per leg. Also if you experience pain.

Foam roller on the buttocks – 60-120 sec. per leg. Also if you experience pain.

Foam roller on lower back – 60-120 sec. per leg. Also if you experience pain.

Lying buttocks muscle energy technique – Pull the leg into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 sec. there should be no visible movement (i.e. a calm pressure held by the hands). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Hamstring muscle energy technique – Pull the leg to maximal stretch of the hamstring, exert pressure against the strap for 7 sec. without any visible movement (i.e. a calm pressure held by the strap). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Front chain stretch – stretch for 40-120 sec. per side.

Back chain stretch – stretch for 40-120 sec. per side.

Lying nerve mobilization with tower – stretch the hamstrings and from here make quick jerks of the foot for 30-90sec. (This may feel a bit uncomfortable since you are pulling the nerve sheath.)

Lying nerve mobilization – move the hip into 90 degrees and from here mobilize the nerve by moving the foot up for 30-90sec. (This may feel a bit uncomfortable since you are pulling the nerve sheath.)

Hip and back rotation mobilization – Repeat for 2 x 15 times per side, with 60 sec. pause.

Back stretch mobilization – Repeat for 2 x 15 times per side, with 60 sec. pause. Keep the hips on the mat and let the back stretch backwards.

Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:

  1. Make the neck and back long, imagine someone pulling your hair.
  2. Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
  3. While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.

IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.

Pelvic drainage – complete 10-20 repetitions.