The Sciatica Desk Plan

Sciatica doesn't pause for your workday. Neither should relief.

The Sciatica Desk Plan is a physical-therapist-designed program for people who sit all day and feel it in their lower back, glute, and leg. Every exercise is chosen to be doable around a desk job — no gym, no mat, no changing clothes.

WHAT'S INCLUDED (11-page PDF):

6 targeted exercises with step-by-step instructions and custom illustrations

Prone Press-Ups, Seated Sciatic Nerve Glides, Dead Bug, Bird Dog, Glute Bridge, Standing Back Extension

Dosing for every exercise (sets, reps, frequency)

"What you should feel" vs. "stop if" guidance for each movement

Desk-friendly modifications and setup tips

Emergency/urgent symptom guide — know when it's more than sciatica

Red flags — when to see a clinician instead

Full medical disclaimer

WHO IT'S FOR:

Desk workers with shooting leg pain, glute ache, or lower-back tightness from prolonged sitting — who need relief that fits into a workday.

WHAT YOU NEED: A chair and a few feet of floor space. Most exercises can be done in work clothes.

FORMAT: Instant-download PDF (US Letter, 11 pages). Print it or follow along on your phone/tablet.

⚠️ This is an educational home exercise program, not medical advice. See the included emergency/urgent guide and disclaimer, and consult your provider before starting.

Designed by a licensed Doctor of Physical Therapy.

For personal use only.