The Worst Way to Fix Sciatica (DO THIS INSTEAD!)

Sciatic nerve pain is one of the most common sources of discomfort, especially in men over 40 that lift weights. The reason why this is so common is that we do too many things that put us in position to suffer from sciatica in the first place, and then we don’t know how to fix sciatica once we have it. In this video, I’m going to show you why foam rolling and smashing the piriformis muscle with a lacrosse ball is the worst thing you can do to fix sciatica.

To start, it is important to differentiate true sciatic nerve pain from something that looks like sciatic nerve pain. If the source of your pain is from a bulging or herniated lumbar disk, then the stretches shown in this video are not going to fix your problem. In fact, you will want to make an appointment to be seen by a licensed physical therapist to help you treat your disc herniation another way.

On the other hand, if your sciatic nerve like symptoms are arising from the compression of the sciatic nerve from a tight piriformis, then you will want to pay close attention to what I am showing you here. Firstly, the nerve itself can get compressed by having a tight piriformis muscle. Because this muscle lies directly over the nerve as it exists the pelvis, there is a tendency for this muscle to compress the structure when it is tight.

Lately, we have been told by many that the best way to fix a tight muscle is to not stretch it but rather foam roll it or use a lacrosse ball on it to smash it. In this case, that is the worst advice you can be given. The lack of tissue thickness in this region (made worse by having weak or underdeveloped glutes) leads to a high probability that while attempting to ease the tension in the piriformis that you will be further compressing the nerve itself and causing more pain.

Even a foam roller does not adequately fix this problem since you will still be compressing the area, albeit with the force dispersed a little bit more evenly across the muscle than with the lacrosse ball. Either way, the treatment approach is not correct.

The best way to fix your sciatic nerve pain is to gently stretch the piriformis, but to make sure and do it consistently! 3-4 times per day for 5-6 days a week is a great start. Hold each stretch for 45 seconds to a minutes and make sure not to round your lower back in order to keep the focus on your hips. Place the tight hip in front of you with your knee and hip bent to 90 degrees and lean forward without losing the slight arch in your lower back.

[AndyBeeApy]

I suffered sciatica for three years. One night at 3am, desperate to relieve the pain, I came across your video. Apter 3 reps, the relief was amazing. Thank you!!

[timothyseavey]

very rare: an athletic trainer who not only knows anatomy but also shows in detail what is happening to the body during movement. Very informative with no bs!

[Barbell_Neptune]

I really feel like crying right now. This helped me so much. To anyone watching, please give it a try.

[johnglavey]

30 years of severe chronic pain . I've seen multiple consultants, physiotherapists, chiropractors quacks and truck loads of medications . Not one has explained my issues and options as you have. Your model is particularly helpful. Refreshingly informative, thank you.

[sandwichmanpiegerton]

I need to thank you for making this video in particular. For the past six months I've suffered a slowly worsening sciatica in my left leg, despite doing a yoga based workout, despite my best efforts to stay limber. For a while I was doing exactly what you pointed out, using a tennis ball, and yeah, definitely hit the nerve. It's been several days now and I'm already back to pain free mobility. The work you do on these videos is incredibly informative, and empowering. I'll be switching over from my old routine to Athlean Xero very soon. This channel, and the valuable education it's providing are what's leading me to that purchase.

[beng]

This video saved my sanity! I have spent £300 at the chiropractor gone to 2 different doctors and seen a spine specialist. This stretch did more than all of those! This is the first day in 6 weeks I haven’t needed ibuprofen. I am slowly getting back in the gym and my mental health is benefiting hugely. Can’t say it enough THANK YOU!!!!

[AbuAamna]

"if you find this video helpful then please click on bell icon"
Yes Jeff, everything you say is helping millions . You are a genius.

[mattmulvey]

Dude, you are honestly the best! My sciatica was killing me and I just did this stretch and instant relief!!! Not only that but I have been religiously doing your shoulder exercises for the rotator cuff and all pain is gone in my shoulders while working out. Thank you, thank you, thank you!!

[danleagas]

I’ve had excruciating sciatica pain for the last week, I tried ice, heat, cream but nothing worked... I then watched your video did this stretch for 1 min 3 times a day for a few days and it fixed it completely your an absolute god Jeff 👏

[TheLydsMarie]

This guy has literally fixed all my problems with my left leg this year. Can't thank him enough.

[Crakkbakk]

Months, scratch that years I've been dealing with this piriformis pain and you just helped me get crazy relief in 3 minutes.

[michaelthomas]

Been dealing with this for about 3 months. This is the only and first thing that has helped. Amazing

[artvelcro]

I'm 68 yrs old and if I ever could get in that position they would have to bury me like that.

[janicesmyth]

omg that helps. I'm in my 70's and got instant relief from leg. Thank you so much!

[derektaylor]

Absolutely magic. Within 30 seconds the pain that reduced me to tears was gone.

[anirbano]

OMG... I've had sciatica for the past few weeks and the pain has become horrendous over the past few days. This is not the first time Jeff put out a video on a topic EXACTLY when I needed it, without even me requesting it.

[theflyingsquid]

Jeff you saved my life! My doctor or chiropractor never mentioned this stretch. The route they take me on takes 1 to 2 months to get better. This one stretch heals me practically on the spot. I thank you so much and hope people suffering find this video. Thank you thank you thank you!

[sherrilldean]

Thank you so very much...I had been doing the Lacrosse ball for 2 years and it just got worst ...you won't believe how grateful I am.

[DL-ltly]

How one person can be so experienced in so many fields. Huge respect.

[marksav]

This stretch and also the stretches/ exercises in “how to fix low back pain” has helped me tremendously. Everyone who is experiencing lower back pain during COVID has to watch these two videos!! Thanks Jeff!