Top 5 Sciatica Exercises/You MUST Be Doing These For Sciatica Pain
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- Опубліковано 7 лют 2025
- If you're suffering from sciatica pain, these top 5 sciatica exercises are a must-do! These sciatica stretches will help alleviate your pain and improve your mobility.
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Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Physical Therapy for everyBODY will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
Thank YOU! Your content has made this United States retired veteran feel SO MUCH BETTER over the course of your recommendations. After being assigned to a paratrooper unit for 12yrs, out of my 26 yrs served, I knew the consequences after retirement and getting older, would come with many flare ups of my sciatica. And, at the age of 53, I am so much more cautious of what I eat and how I’m healing my body after the many years of physical abuse to my body.
Please continue to help citizens everywhere with your content Dr! You rock!
THANK YOU THANK YOU THANK YOU.
Thank you so much for taking the time to comment! And, thank you for your 26 years of service. It is truly my honor to be able to serve those who have served our country.
I really appreciate your quiet sensible clear explanations. I've had butt, thigh and calf pains for many months and have been completely confused by all the youtube videos. The exercises you suggest here agree with the ones I've already found helpful but the leg off the bed was painful and I want to pass on to other sufferers what seems to be the very best help. You lie on your side on a firm bed with the bad leg upwards and a small pillow under your torso. Your legs dangle off the bed completely relaxed . It apparently opens up the spine where the nerve is pinched. This exercise has helped me more than any other. To the lovely lady of the video here...didnt catch your name...please comment if you think this is helpful or delete if not! Many thanks.
I really appreciate your kind words! It’s wonderful to know that my explanations are helping you. Thank you for sharing your own helpful exercise tip-I'm sure it will assist many others!
From 30 seen videos...this woman is only one professional that understand my problem
Thank you for sharing your thoughts! It means a lot to know that this video is making a difference for you.
Thank u for these videos! I have exists pain it's always there for several months.....but all the other people on UA-cam are making it worse!!!. You're seems to be much better. And I trust it more because you are showing me in a much more careful way....I think you are right.
Thank you for your kind words, I appreciate your support!
Thanks for the information i like natural cures instead of the quick fix surgery
You are my people! :)
Me too
You are a breath of fresh air!!!
Thank you so much for your kind comment! I really appreciate it!
@@PT4Everybody😅
Wow ,ive been looking at lots of what to do on internet .
And I'm so glad i by accident tuned into you.
Thank you so much for your kind words! I’m happy you stumbled upon the video and hope you find these exercises beneficial!
Greetings from southern PA and can't thank you enough for you wonderful vids. I just turned 71 and, like my Dad, I've had a bit of a tender back my entire life. But this Sciatica flare-up I've been suffering the past 2 weeks is borderline brutal. I'll give your exercises and advice a go and thanks again.
I truly appreciate your support! It means a lot to hear that the videos are making a difference. I hope the exercises bring you some much-needed relief!
@@PT4Everybody I'm sure they will and looking forward to some relief. Thanks again Doctor.
After several months of physical therapy consisting of chiropractic adjustments, exercises, and massage, my sciatica, which had improved to the point where I could walk without a walker, has returned. About 2 months after I stopped the PT which was no longer working and my sciatica pain was increasing, I was heartened after reading your book and watching several of your videos. But now about 2 weeks on these 5 exercises, I have experienced no significant relief of the pain which primarily runs down the back of my right leg but only when standing or trying to walk. I am now back on the walker and one dose of Aleeve which barely takes the edge off. Any suggestions? Thank you.
Hmmmm....that's a great question! These 5 exercises usually decrease pain enough that you can start some gentle walking and progress forward. It's also interesting to me that PT worked initially but then stopped working. These facts make it hard from this far away to know the next best steps for you. We do offer online Health Coaching which you can find out more about by contacting concierge@pt4eb.com. Or try a Manual Physical Therapist in your area who can listen to your journey and help you figure out this puzzle. Wishing you the best on your healing journey!
Before I try any of these, how safe are they to do when I'm waiting for a hip replacement on the other (right) side? The sciatica on the left side has been going on since Aug 9/'24, so almost 6 mos, & most things I've tried aggravate the heck out of the right side. Due to a back injury years ago I can't sleep on my back, can't lay on the right for more than 5 mins, so am having to sleep on the sciatica side (with a thin body pillow between my knees which helps, & another behind my back to keep me from rolling over). Pretty much living on pain killers & muscle relaxers that don't work well and not able to be on my feet for long.
Great question! These exercises should still be okay for you but every body is different. Please start any exercise program with caution due to the multiple issues you are dealing with. Wishing you the best on your journey!
I'm not sure if it is sciatica - the throbbing/annoying ache is on the outer side of my left leg. I really enjoyed the rocking exercise and that seems to have alleviated the ache in my lower back. I have degenerative disc disease as well as back arthritis and SI joint pain and right sided siatica - I have had 3 lumbar injections. I just want to be able to exercise again and wake up without the ache.
Thank you for these exercises.
Thank you so much for your kind words! I'm really happy to hear that the rocking exercise has made a difference for you. Remember, consistency is key, and I’m here cheering you on!
I have watched your videos on sciatica with great interest. I have a posteria bulge at L4-5 and moderate hypertrophy and right far lateral protrusion causing compression of the L4 and L5 nerve roots. This manifests itself with severe pain down the back of my right leg but particularly in the back of my calf which greatly restricts my ability to walk normally. I was lead to understand that i should walk regularly as this is good for my problem. However walking is very painful and i worry it is doing more harm than good. Regards
I agree that is quite a conundrum! Walking is good healing for the sciatic nerve but limping causes increased pressure - which is bad. I would recommend walking as much as you can with a normal pattern and find other pain free motions you can tolerate.
I had a microdiscectomy at L5S1 but by the time I had surgery, my calf muscle was atrophied.
Hope this exercise will help me. Thank you so much.
Thank you for your kind words! I really appreciate your support, and I hope the exercise works wonders for you!
After lots of observation, i feet that there are lots of different kind of sciatica pain. My question to you Doctor is all are caused by the same nerv compression. Recently i got this worrisome problem and lots of sleep less nights. This problem will go on its own or i I have to go for a surgery. Your answer will be much appreciated.
Yes, the sciatic nerve compression is the cause of sciatica. It can be compressed at different places in your body, though. Check out the channel for some tools you can use right now.
Great video! Thank you for making it.
I now realise that I have been doing a lot of things wrong, on advice from various sources. Used heat packs, did stretching exercises, slept on my tum - little wonder that I have not been improving!
Please may I ask if it matters in the first exercise which leg is off the bed and which one stays on. I don’t think it was mentioned and I just would like to make sure that I’m not making yet another mistake…. Please could you confirm if the affected leg should be on or off the bed, or if I should perhaps alternate them.
Thank you in advance!
Great question! The affected leg should be off the bed. Hope that helps!
What modifications do you do for back pain that radiates to hip flexor and front thigh. It hurts to go up and down stairs, too much walking, too much sitting, and hip flexion all hurts. Also, elevating legs hurts low back intensely. Knee to chest aggravates it. Back extensions give relief. Laying on unaffected side gives a little relief. It's hard to find a comfortable position.
Great question Patrick! For you, finding a way to gently stretch your hip flexors is a great idea. Also, strengthening your glutes to decrease stress on the front of your thigh will be a game changer!
Read my comment re a back vest..
I'm sorry to write again but I really appreciate your video. And the last one I just wrote did not come out right😬 ....but. .I have a lot of pain. And it's cronic. The wanted to ask you if you think massage would help me. I didn't want to waste my money if it could possibly make my sciata worse? Thank you for your help!
Great question! Hard to answer, though, for your specific body. Here's what I would try - do the self massage in this video. If you feel like it relieves your symptoms then you might benefit from a massage.
Thank you. !yes because it's sciatic pain it's something you said doesn't always do better with massage. I use a roller type bar to lay on my sciatic side at and roll it around...but it's not a good thing to do I suppose? Because it feels good but later doesn't help...
Thank you very much for this video. I was searching you tube as I feel the current exercises I am doing are making my recently flared sciatica worse and I found this video. Sure enough, the exercises you highlight not to do are the ones I had been doing. I am doing much better with the exercises you recommend. Now I’m wondering, is it ok for me to swim a little with sciatica? If feels good at the time but not sure if it is flaring it up afterwards? Thanks.
In general, I love swimming for sciatica. Of course, always see how your body feels during and after swimming
Is it good to wear a lower back brace while experiencing sciatica. I'm having pins and needles while walking as well. Pls help.
Bracing is not ideal but can be used if it helps to decreased your symptoms. I basically feel like braces are Band-Aids - necessary at time but won't actually fix the problem.
@PT4Everybody thank you very much, I'm so frustrated already so I'm just trying anything, I had a dissectomy about 5 years ago and I don't want to go that way again but your video gave me some hope, thanks so much.
Thankyou Dr. Amy 🙏 You sure are very good.
Thank you for taking the time to share your thoughts! Dr. Amy works hard, and your encouragement means a lot.
Thank you Doctor ❤❤❤🎉
Your words mean a lot to me, thank you for trusting me with your health.
@PT4Everybody my pinky toe feel numb
Im so happy with your videos...Im.a practicing physical therapist in India ..and some of the exercises i do are "controversial "
BUT ...they are the same /similar to what you advice ..and i realize they really work after 20+yrs of experience...
I also look to youtube to see if there are more things to learn and i try them.myself (or on my teenager😊kids) to really feel it ..and I feel bad because along with the good there is a lot of material out there which are very detrimental
I loved your sciatica massage video and have subscribed to your channel ...and am waiting to see your work around the neck region
I’m so grateful for your support and feedback! It’s encouraging to know that my videos are helpful to someone with your background. I’m excited to share more content, especially on the neck region!
Hi, where from india u r,im from india as well im in alot of pain im young and crippled to bed since 5 months plz help me i hv seen so many docs and videos and PT no relief i cant walk without a walker
Hello, have you seen a reputable ayurvedic practitioner? I'm sure that you can find much relief and even cure from Ayurveda. I'm a westerner who has had many treatments in India with amazing results. Good luck. @@AKB-cs8kw
Hi, thank you for the great videos. I have a question. When you recommend avoiding stretching for acute sciatica, does that include the sciatic "flossing" exercises that so many recommend? Thank you!
Yes, absolutely when it's acute.
Thank you for your advice. It makes a lot of sense. Very painful. ❤
I appreciate your kind words and support!
Excellent advice thank you😊
Thank you so much for your kind words! I really appreciate your support!
Whilr avoiding surgey, I've been very limited on my favorite activities but functioning with herniated 4/5 disc..all from being T-bonedback in 95.
20 sessions of the DRX9000 Spinal Decompression Machine did eliminate my excruciating sciatica pain years ago, but occasional flare-ups & now hop pains do occur. I am now interested in the less invasive Regenexx & Soft-wave Therapy.
Until then, I'll keep walking & remembering to just get up & MOVE..cautiously & carefully 😉 If I live long enough, they'll surely discover a viable solution! 🤔
Thank you for sharing your experience! It’s inspiring to see your determination to stay active despite the challenges. Keep pushing forward!
How long is acut phase?
Usually 3-7 days
@PT4Everybody i got inflamation 2 for months
Thank you very much miss!
Thank you for your kind words! It means a lot to me to hear that you appreciated it!
Thanks. Ou have given me some good advise. Love your viifrid.
I really appreciate your kind words! It means a lot to know that my video is making a difference for you.
Thanks for your advice.
Thank you for taking the time to leave a comment, it means a lot.
Hello
Just found your channel and love that you answer everyone’s questions. For me the body anatomy words are confusing. Would you be able to maybe show what part it is you are talking about? I have no idea what psoas is. Lol. I’ve never heard that word before. Maybe if you have like a skeleton with the different nerves to show where they are would be very helpful. Thank you. 💚💚💚
That's a great point! Currently working on that!
@@PT4Everybody thank you. Looking forward to those videos. 🤩👍👍💚💚
So good and so true
I appreciate your support and feedback!
How many times a day should you do these - also the strength - how long should you hold it - one more question - rocking back and forth for how long or how many times?
The more you can do these gentle motions the better. Listen to your body about what feels good and stop if you get tired and lose your form. For the strength, hold for 5-10 seconds.
Thank you for your video. I have been putting heat on my right side and on my right leg. Now i know NOT to do that and use ice for my sciatica.
I will do your exercises so that i can get back to walking again. My right leg is weak from the sciatica.
In addition, how do i find a good PT like you here in NJ?
So glad it was helpful! I would look for a Manual Physical Therapist. You can search to find a fellow here: aaompt.org
I hope your exercise will help me a lot to decrease the pain on my back pain due to siatica. Thanks
Thank you for trying out the exercises! I hope they bring you some relief.
My sciatica recurrence after 10 years, numbness and tired on left leg unable to sleep. 1. Will u advise me see physiotherapists? Even physiotherapy include heating and stretching and acupuncture? 2. Will 5he sciatica go away by itself?
Great question! I would recommend finding a Manual Physical Therapist in your area who can help you get to the root of your issue.
Thanks for the information 💕what shd we eat to increase D3. And. Calcium
Thanku
You're welcome! To boost your Vitamin D and Calcium, consider foods like fatty fish, fortified dairy products, and leafy greens. Happy eating!
Dr. Amy, will performing pull ups/ chin ups aggravate sciatic
Yes, most likely it will. I wouldn't recommend pull ups for an acute sciatica issue
If sciatica has resulted in foot drop is surgery the only solution?
This is a great question! The answer is complex because it depends on what is putting pressure on the nerve to cause the foot drop in the first place. Depending on the pressure generator, you may or may not require surgery. However, foot drop is something to take very seriously so please seek advice from someone who can help you get to the root of this problem.
Unfortunately in Canada the waiting period to see a spine surgeon is several months
Thanks❤
Thank you for the video - its hard to filter through all the info on you tube - lots of conflicting opinions on what to do & what not to do even for a health care professional -like myself - just wondering - can a 5 hour car ride trigger sciatica? Ive only had this twice in my life and the first time it was triggered by cutting the lawn - LOL - pain lasted several weeks then mostly resolved. Now I must say that I do have a compression fx and have had back issues for the last two years - BUT the pain of sciatia is different than my other back pain. Thanks again.
YES! I actually get sciatica after being in the car for more than 4 hours. I don't have it on a regular basis but long car rides - they get me!
What if laying down with knees up is too painful and uncomfortable? ??
I always recommend that if something hurts - don't do it for now!
Same, because I have a bone spur on my butt bone
How to understand the difference between sciatica and fascia inflamation? I had an hard job for 2 weeks and got low back pain, after resting 2 weeks in bed I had my leg painful but the the pain was superficial, I mean as if it was under my skin and yet could not walk well. Yesterday night, at new year's eve, at the top of suffering, I started dancing as long as I could stand. This morning I was feeling good, pain much less and walked good...what happened? I wish you all the best for 2025❤
It sounds like you danced yourself out of pain! :) Seriously, though, that does sound like fascial pain so keep on moving.
Thanks for the add wais really helpe me I will try ❤
I'm so glad my content could help you! Thank you for watching!
Would squats be out of the question for L4/L5 bulged disc?
It depends at what phase of healing you are in
I'm not sure,but I think I have sciatica pain from shoveling snow. My entire right side of my body throbs from the low back, buttock, down my thigh & down the front of my leg to my foot. And the one side sometimes feels as if it's on fire. I can't pick up my legs or bend my knees when walking. I've been under chiropractor care now for nearly a month. I was told I flipped a disc forward from throwing the show. I started getting chiropractic adjustments along with stem electrodes, ice and moist heat treatments. Sometimes I hurt even more when I leave, than I did when I went. I do go home and rest afterwards. And I do various stretch exercises given to me by the chiropractor. My body feels lopsided. As if one leg is shorter than the other. I think it's because of the way I have adjusted to walking. I try not to stay in bed all day. It's so frustrating because I've always been very independent. I'm a senior, I was faithfully attending my Silver Sneaker classes. Running errands, and doing what I like to do. Now I can particularly do any extreme movement at all. I feel as if my bone in the front of my thigh was affected some kind of way. I'm not 🙏🏿and believing to be healed!
Thank you for sharing your story! It’s inspiring to see your determination even through such tough times. I truly hope you find relief soon and can get back to your Silver Sneaker classes - they sound like a blast!
I don't know what to do anymore. I've had this sciatica pain for four weeks and it was after chiropractors adjustment nothing seems to help. How can I find out what I have? Who can diagnose this? I have a pain in the front of my lower legs that doesn't let me sleep. I'm getting desperate.
If you would like to learn more about our Online Health Coaching, please reach out to concierge@pt4eb.com
Have u tried taking anti inflammatory? And muscle relaxant for a few days ? If u haven’t seen a spine doctor you should! Get an mri
Herniated disc in lumbar impinging on sciatic... help!!
Check out our Sciatica playlist: ua-cam.com/play/PLlmp5A_rt34Y4mEs2V_Xvt6jv75zFEBIp.html&si=erHR9zapRuJMwj3A
@PT4Everybody You're the best!
My pain is in right low back, wraps around right hip and goes down the front of right thigh and sometimes side of leg. So, is that not sciatica?
I am realizing from your comment that I need to make a video about pain that goes down the FRONT of the leg. It's coming soon!
@@PT4Everybody thank you
I have the same problem 😕
I have pain in the glutes and a little in the back of the calf. but intermittently the pain shifts to the front of the thigh.
What about the horse stance? This exercise really squeezes the glutes. I do not have sciatica pain when I am in the horse stance. I can also rest in a deep squat with the sciatica pain.
Sounds really good 👍
I appreciate your positive feedback, it means a lot!
Do you recommend chiropractic care while inflamed?
I recommend ice for inflammation!
What about doing a bridge with glute squeeze?
I like the glute squeezes but would avoid a bridge while you have acute symptoms.
Thank e so much Doctor it serm to be very Good exercercise i like them going to do them Thank you.
Thank you for your kind words and enthusiasm! I appreciate your support.
I have a trapped nerve in my left siatic nerve. Now 2and a years. Waiting for operation, or a nerve blocker. I am 83 yrs old. What would you advise. Now had exray on right hip and leg causing Degenaretive changes, because this side has been taking the pressure. off the left side. Thank you
Wow! A trapped nerve for 2 years sounds painful. Have you seen a Manual Physical Therapist to see if they can help?
Will watch it in the morning 😊& Will apply it, will see how it goes go 😊
Thank you for planning to watch and apply the video! Your support means a lot!
Hi, thank you for these exercises and the information. However, I am dealing with my mother in law who is in her 90's and has a CHRONIC sciatica pain. In addition, her balance is not good. I understand from another physiotherapist that treating a chronic sciatica pain in seniors is a bit different from those who have a temporary sciatica pain. If you have not addressed this in your videos, would you make a video for elderly with balance issues who have a chronic sciatica pain? thank you.
I will!
@@PT4Everybody Thank you.
I have saiatica nerve pain and lumber pain infact 2022, August I a surgery so how do I do excercises?
If you have had a surgery then you want to start stretching very carefully. Make sure that you feel the stretch in the correct spot and NOT in your low back. Good luck!
Good video
Thank you so much! Your support means a lot to me!
When i do glute contraction or abdominal contraction it increases my pin needle pain behind my lower thigh, even if its a little contraction y so?
That is unusual. I would recommend you seek help from a Manual Physical Therapist who can understand your specific symptoms.
Wearing a back vest..the best for protecting against pain..good posture is so NB..🇨🇦
Thank you for sharing your thoughts! It’s amazing how something so simple can have such a big impact on our health.
Thankyou mam
I appreciate your gratitude! It means a lot.
I have been getting steroid shot’s over the pass year and it helps but I have never pain down the right side down the leg and into my foot. What should I do for this physical therapy and the chiropractor made it worse.
You might benefit from our Online Health Coaching. Feel free to contact Concierge@pt4eb.com to learn more
Would like to consult
Feel free to reach out to concierge@pt4eb.com
Thank you miss hero ❤
Thank you so much for your kind words! Your support means the world to me!
It's kinda weird for me cause i have sciatica and i feel it more when I'm doing nothing but when I start playing volleyball, i feel like it was gone but the thing is after playing I feel so bad on my sciatic nerve. Just wanted to ask if i should stop playing volleyball for a while while dealing with sciatica or it's just fine?
This is a fantastic question! Obviously, I like the idea that you are moving (playing volleyball) but clearly your body isn't happy about it (pain after playing). Two options: try icing regularly in between volleyball OR give up volleyball for one week to see if the sciatica will calm down. Let us know how it goes!
Your video gave me so much to digest my problem is periodically old. Is there a way to contact you or you to contact me for a consultation if you are on my area?
Feel free to reach out to: concierge@pt4eb.com
I’m 70 and just found out about a year ago that I have very severe scoliosis and now I have severe sciatica and it is so painful I can’t hardly walk! I’ve had 3 steroid shots but they didn’t help. It’s been around a month and it’s not going away! I can’t live with this horrible pain but nothing I can do! I’ve done ice packs and rested but it’s the worst pain!!! What can i do?
Ice for 5 minutes and then walk around the house for a few minutes before you rest again. Repeat this every hour until your endurance improves.
Take naprokson go to physical therapy
On heat work for me ice I have to take pain killers
Thank you for sharing your experience! It’s always helpful to hear how others manage their pain.
I've had terrible sciatica since Feb. Im on opiates and Pregabalin. I'm desperate for help as I have no quality of life .
Thank you for sharing your experience; it takes courage to open up about such struggles. I truly hope you find the relief you need soon.
9@@PT4Everybody
I'm so sorry. I've had it a month and counting. I can't believe you are still dealing with this.
I have bad sciatica for a few months. Worked through the usual meds and then an MRI and into epidural injections. So far no relief. I feel like it steals my life because I am so limited.
Have you tried physical therapy
Good vid
Appreciate your support, it means a lot!
No stretching..remember your advice..🇨🇦
Haha, totally! No stretching for the win! Let’s stick to what works, right? 🙌
My pain is on the side of my leg, going to the back of my leg.
Thank you for sharing your experience! I hope these exercises help ease your discomfort. Make sure to listen to your body and adjust as needed!
❤❤❤❤❤
Thank you!
@PT4Everybody you open a different view, which overrides the stagnant advice in this case about sciatic . Every dis-ease has different stages, and negative energies accumulate into the body that manifests itself in the physical body. So your prospective based also on studies makes sense. The problem is " today it is up to us to expand our consciousness and.... women like you pop up from the universe . Thank you again. I'm just recovering from
a sciatic attack, 1 to 10 pains,
11. 24 hours, breathing meditation, let out all the electrical chaos inside me, then the endorphins kicked in, and I started to feel better. MRI was impressive , but now I am keen to follow you. My body was telling me not to stretch. All my right leg was desensitised, and it was not fun. Getting better
I need a miracle doctor I live in Michigan. Do you know of anybody? I have spinal stenosis with radiculopathy
I recommend looking for a Manual Physical Therapist in Michigan. I did a quick search and there were several options so I am hoping you can find one close to you! Good luck!
NEVER breath out through your mouth - your mouth is for eating, your nose is for breathing.
Thank you for your perspective!
I thought strengthening your back and stomach stabilised your spine
Yes, in the long term it does. But, this can put increased pressure on the sciatic nerve while it's flared up. Strengthening is a great option once the nerve symptoms have calmed down.
i thought the nerve doesn't like being stretched..
Who knew nerves had preferences!
in the earlier video you said dont do exercises as it can worsen the sciatica. here -> ua-cam.com/video/X_lZ0R5UhhY/v-deo.html so when can I do the exercise? Thanks
Great question! The exercises in this video can be done as long as they don't increase your pain.
Please: humans "lie . .":
"objects lay, or are laid. . .
Thank you!
I love you❤❤❤❤
You're very kind!
@@PT4Everybody by the way, today I saw a doctor, was bursitis and not sciatica
I can't really see what you're doing with your absolute favorite exercise for sciatica. If you could show it from the side that would be great.
It is a small movement! I will show multiple angles next time. Thank you for your comment.