Sitting positions
Sit on a cushion, not on a hard seat. Stand up and move about every twenty minutes.
- All day
- Every day
Should feel: Less pressure under the sitting bone Should not feel: Numbness or tingling down the leg
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Sitting-bone exercises
Hip & knee · Pain at the sitting bone
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Bridging
Lie on your back, knees bent. Lift your hips off the floor, hold, then lower.
- 10 times
- 2 times a day
Should feel: The buttocks and back of thighs working Should not feel: Cramp, or back pain
Hamstring curl
Bend the knee against light resistance.
- 12 times
- Daily
Should feel: The back of the thigh working Should not feel: Pain at the back of the knee
Walking
Walk daily, building distance slowly.
- 20–30 minutes
- Most days
Should feel: Easier walking Should not feel: Limping heavily — use a stick
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.