Plyometric exercises are very high impact, which can aggravate sciatica, so you would be better swapping and replicating the move to make it low impact by always removing the jumping aspect of the exercise. Squats, if you are using heavy weights, will put pressure on your lower back, so do a wall squat instead of using weights. This gives you a great workout in your hamstrings and gluteus just like a squat but won’t put any pressure on your back, plus you can grab some weights and do some bicep curls whilst in your wall squat. To perform this, stand with your back against the wall with your feet hip width distance apart and about 6 inches in front away for the wall. Your arms should be down by your sides. From there, squat down until your knees are parallel, with the thighs at 90 degrees. Hold that position for as long as you can, before rising up to complete the rep. The longer you hold the wall squat, the more intense it'll be, so aim to work your way up to one minute straight. One of the best exercises you can do as a long-term solution is Pilates as this helps develop a strong core and will protect your back.
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