This exercise is called lumbar nerve flossing, but can also be called neural gliding and sciatic flossing. It is a gentle mobility exercise designed to improve the movement of nerves in the lower back and legs, as it help the nerves glide more freely, reducing any stiffness or irritation along their pathway.

When nerves in the lumbar spine or sciatic pathway become irritated, you may experience symptoms like tingling, numbness, or discomfort down the leg. Nerve flossing can help relieve these symptoms, along with improve flexibility without overloading the tissues.

This exercise can be hugely beneficial, however if you are experiencing particularly irritable altered sensation into your buttock or legs, you may not be ready to perform this movement. Equally, if doing this movement causes your symptoms to start or increase, then either reduce the range of movement you are moving, or stop the exercise and try again once your symptoms have settled.

• The exercise should be performed as a continuous movement, slowly and controlled, and not holding any of the positions in a stretch position.
• To start this exercise, begin by sitting on a chair of the edge of your bed with your knees bent. The higher the thing you are sitting on, the easier the movement will be.
• Next, gently slump down with your chin on your chest and point your toes down on the leg which you get your symptoms.
• You will then want to slowly start straightening out the knee on the same leg as the pointed foot, whilst at the same time beginning to sit up and lift your head from your chest.
• Your aim should be to have your knee fully extended, but with the toes still pointing away from you, at the same time which you are sitting up nice and straight. Remember not to rush this movement, it should be slow and smooth.
• The final piece is to then point your toes up towards your body, whilst you bring your head to look upwards.
• At the end of this movement, you want to repeat these steps but in reverse.
• Slowly and smoothly bring your head to the neutral position at the same time you bring your toes back to their pointing position, then you will go back to slowly slouching down, bringing your chin to your chest, whilst your knee bends back to the start position.

This can be a difficult movement to perform at first, and may take some practice. Remember, nerve flossing is more about smooth gliding than “stretching”.

Try and imagine you have a piece of string that runs from your head, all the way down to your toes. When your leg straightens, the string pulls your head back. When your leg bends, the string loosens and lets your head come down. You’re gently moving the string back and forth, never pulling it tight.

Aim to complete the reps and sets as suggested in your rehab programme, but don’t be afraid to reduce these if you experience any increase in your symptoms.

If you find this exercise helpful, there are a number of lower back mobility exercises available on our channel which may help keep your back strong and healthy.