• May include: A back pain relief bundle with a poster, flash cards, detailed exercise instructions, a 30-day challenge, and a planner. The image shows exercises for sciatica relief and fitness goals. Text on the image reads: "Back Pain Bundle".
  • May include: An infographic titled "Sciatica Relief Exercises" in red and white, showing various exercises. Exercises include Back Flexion, Hook-lying march, Bridge, Curl Ups, Pelvic Tilt, and others. The image also includes the text "40 PAGES".
  • May include: Illustrated guide with instructions for sciatica relief exercises. Includes diagrams of various stretches and poses, such as Cobra, Child's Pose, and Bridge, with text descriptions and durations.
  • May include: Image shows a person's back with a highlighted spine and areas of pain. The text overlay reads "8 WAYS TO RELIEVE LOWER BACK PAIN AND SCIATICA". The background is a gradient of blue.
  • May include: Image with text: "3- ELEVATE" and advice on reducing back pain while standing, suggesting a small stool or offsetting feet. A person is ironing in the background. A teal box provides additional tips on the topic.
  • May include: Illustration of yoga poses for sciatica pain relief. Poses include Child pose, Cobbler pose, One legged king pigeon, Supine figure 4, bridge, Half hero fold, and Cross ankle forward fold. The text "Yoga Exercises for Sciatica Pain" is at the top.
  • May include: A colourful infographic titled "30 Day Health Challenge" with a person relaxing at the top. The graphic features a grid of health tips, including eating habits, exercise, and lifestyle choices, in a pastel colour scheme.
  • May include: A beige and white 12-week self-challenge planner. The top of the planner reads "12 WEEK SELF CHALLENGE". The planner includes sections for start and end dates, goals, and weekly goal tracking.
  • May include: A beige fitness planner with the text "FITNESS GOALS" at the top. The planner includes sections for "Why I want this," "Short term goals," "Long term goals," "Milestone," and "Reward."
  • May include: A teal graphic with the text "DOWNLOAD YOUR PDF FILE" and instructions on how to download digital purchases from Etsy. A red PDF icon is in the upper right corner.
  • May include: A back pain relief bundle with a poster, flash cards, detailed exercise instructions, a 30-day challenge, and a planner. The image shows exercises for sciatica relief and fitness goals. Text on the image reads: "Back Pain Bundle".
  • Product video
  • May include: An infographic titled "Sciatica Relief Exercises" in red and white, showing various exercises. Exercises include Back Flexion, Hook-lying march, Bridge, Curl Ups, Pelvic Tilt, and others. The image also includes the text "40 PAGES".
  • May include: Illustrated guide with instructions for sciatica relief exercises. Includes diagrams of various stretches and poses, such as Cobra, Child's Pose, and Bridge, with text descriptions and durations. +8 View all
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16 Exercises for Back Pain Sciatica Pain Nerve Pilate Balance Flexibility 30Day 12 Week Self Challenge Workout Physical Therapy PDF Download

What to know

Digital download

Digital file type(s)

5 PDF

🧘 Sciatica Relief Exercises & Yoga for Nerve Pain – Instant Download

Find gentle, effective relief from sciatica and lower back pain with this comprehensive Sciatica Relief & Yoga Exercise Bundle. Designed to support healing, mobility, and strength, this set includes posters, routines, and guides to help you manage discomfort safely at home.

What’s Included:

📌 Sciatica Relief Poster & Yoga for Sciatica Nerve Pain Poster (2 Pages) – quick visual reference for daily practice.
📘 16 Sciatica Relief Exercises with Instructions (15 Pages) – step-by-step guidance, with optional TENS machine placements for additional support.
📖 Research Paper: McKenzie Self-Treatments for Sciatica (3 Pages) – evidence-based strategies.
📗 8 Ways to Relieve Lower Back Pain & Sciatica Booklet (8 Pages) – practical tips and strategies.
🃏 16 Sciatica Relief Exercise Flashcards – easy, portable workout reference.
✅ Sciatica Mistakes Checklist – avoid common errors that may worsen pain.
🖥️ Easy Desk Stretches Poster – quick stretches to reduce stiffness during the day.
✨ 30-Day Healthy Challenge Planner – small daily habits for long-term wellness.
📝 Fitness Goals & 12-Week Self-Challenge Planner – stay motivated and track progress.

Why You’ll Love It:
✔️ Safe and effective 15-minute exercise sessions.
✔️ Includes yoga-inspired movements designed to ease nerve pain.
✔️ Illustrated guides make routines easy to follow.
✔️ Backed by research-based approaches like McKenzie self-treatment.
✔️ Safety instructions included for different positions.
✔️ Instant Download – begin your recovery journey today!

Take control of your health and experience relief with this all-in-one Sciatica Relief & Wellness Bundle – created to support mobility, reduce discomfort, and encourage safe healing.
In order to instantly download your files after purchase, you need to log into your Etsy account and go into your "Purchases and Reviews" and then you will see your latest purchase and click the Download Files button. You need to be on a computer, are you will have difficulty doing this using phones, iPads and tablets.

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Price:NZ$21.74

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GOSHDigitalPDF
GOSH
GOSHDigitalPDF ·

United States

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Listed on 28 May, 2026
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