Sciatica Series: Part 3

Sciatica Series: Total Gym Exercises for Long-Term Relief

Part 3 of 3: Core Strength + Spinal Mobility

Maria Sollon, MS, CSCS, PES

Don’t let your spine get on your nerves! 

Take action with this 3-Part Sciatica Series that will have your body feeling long-term relief in no time!

When it comes to sciatica relief, it’s not just about strength or flexibility, it’s about striking the perfect balance between the two. Strength provides stability, while flexibility fosters mobility. Together, they form a team capable of vanquishing even the most stubborn sciatic discomfort.

Sciatic Series Review

Welcome to the grand finale, Part 3, of the Sciatic Pain Relief Series.  If you’ve been following this series, you now have a few solid exercises that will aid in alleviating sciatic pain.  If you’ve missed Part 1 or 2, be sure to check them out. There, you’ll discover essential strength exercises that complement the flexibility movements that can be performed on your Total Gym.  

Part 1: Strength Exercises: Sciatica: Total Gym Exercises for Long-Term Relief – Total Gym Pulse (

Part 2: Flexibility Exercises: Sciatica Series: Part 2 – Total Gym Pulse (

So get ready to unlock the path to relief with a few more exercises that can be added to your repertoire.  These movements will help ease sciatic discomfort and restore freedom of movement.


Both strength and flexibility are crucial for sciatic relief.  Strength exercises provide stability, supporting your spine and pelvis. Conversely, flexibility exercises enhance mobility, easing tension on the sciatic nerve.  Incorporating these movement skill together produces a recipe that focuses on core control and spinal mobility.

Set Up

Level: Set your incline to a low-medium level so that the glide board accommodates your strength and flexibility.

Accessory: Squat Stand or Pilates Toe Bar


  • Learn the exercises with the proper movement skills on your Total Gym.
  • Perform each exercise slowly with control to work with your body’s range of motion.
  • Utilize your breath with a complete inhalation and exhalation.
  • Mobility: Perform 5-10 reps based on your comfort level. Increase reps as your strength improves.
  • Flexibility: Aim to hold each stretch for 10-30 seconds.
  1. Pelvic Rocks (seated)
    • Muscles Targeted: Engages the muscles of the core and lower back.
    • Focus of Movement: Involves rocking the pelvis forward and backward while seated, activating the muscles of the core and lower back. This movement helps improve pelvic mobility and stability, which can support the spine and reduce sciatica discomfort.
  1. Clamshell: (side lying)
    • Muscles Targeted: Primarily targets the gluteus medius and minimus, which are important muscles for hip stability.
    • Focus of Movement: The focus is on opening and closing the hips while maintaining stability in the pelvis and lower back. This exercise helps to strengthen and stabilize the hips and pelvis, which can alleviate pressure on the sciatic nerve.
  1. Opposite Elbow-Knee: (kneeling)
    • Muscles Targeted: Engages the core muscles including the rectus abdominis, obliques, and transverse abdominis, as well as the hip flexors.
    • Focus of Movement: The movement involves bringing the opposite elbow to the opposite knee while kneeling on the glideboard. This exercise strengthens the core muscles, improves spinal alignment, and improves coordination, which can help support the lower back and alleviate sciatica symptoms.
  1. Figure 4 Stretch (seated or supine)
    • Muscles Targeted: Stretches the glutes and outer hips.
    • Focus of Movement: Involves crossing one ankle over the opposite knee and gently pressing the knee away from the body, stretching the outer hip and glute muscles. This stretch can help alleviate tightness in the hips and reduce pressure on the sciatic nerve.

Be sure to check out the video demonstration to see how these strength and mobility exercises for sciatic pain relief are performed on your Total Gym.

Remember, pain may be inevitable, but suffering is optional. With the Total Gym by your side and a dash of determination, you can reclaim control over your body and banish sciatica into the past.  



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Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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