The ACTUAL Best Exercises For Your Sciatic Nerve Pain

The best exercises for your specific type of sciatic nerve pain. We cover exercises for sciatica from a bulged disc, a degenerative disc/stenosis, and piriformis syndrome. Physical therapist tells you why they’re different, why they should be treated differently, and shows you a few of the best exercises to help each condition.

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Here’s the truth - not all sciatic nerve pain comes from the same source and therefore it absolutely should not all be treated with the same exercises.

In fact, one exercise that’s great for one condition can be absolutely harmful and pain-inducing to another. For example - backbends/cobra pose is great for sciatica from a bulged disc, but most of the time causes a significant increase in pain with degenerative discs and stenosis.

It’s crucial that you treat the actual diagnosis (cause of your pain) and not just the sciatica you’re feeling (symptom).

That’s exactly what I wanted to share with you today!

We’ll discuss the top three main causes of sciatica that I treat as a physical therapist - a bulged disc, a degenerative disc (stenosis), and a tight piriformis - and give you a couple of ideas for exercises that will hopefully help you to feel better.

Here are the time stamps for the different treatments in this video:

0:00 INTRODUCTION
2:02 BULGED DISC SCIATICA
3:52 CENTRALIZATION
4:57 DDD/STENOSIS SCIATICA
7:37 PIRIFORMIS SCIATICA
9:46 DON’T MISS THIS!

So I’m curious - where is your sciatica coming from? Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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[gerardgouges]

Top explanation.Thank you 👍.Living with a drop foot for more than 40 years by now (with colateral damage on my back) I am including your proposals in my exercises.Awaits the impact but knows that I have to be patient for results.

[deborahfondren]

Thanks for defining and giving examples of types of sciatic nerve issues.

[lvdhuzn]

I was literally crying from the pain I was having in my butt, back, and leg. I did your exercises and I feel like a new might actually sleep tonight

[sairatorres]

I was diagnosis with degenerative disc disease lumbar spine.
I have been with pain, missing work, crying and contemplating surgery. Chiropractic did not help me, also acupuncture did not help me with my sciatic pain. Found this video, and a couple of seconds after doing this exercise alleviated that crazy pain. I can not thank you enough for making my day different. God bless your humanitarian work.

[patriciaharper]

Thank you for your amazing videos as a yoga practitioner you have truly helped me assist my clients, by understanding their individual needs better. 🙏🏼

[CrochetCrime]

I am a 65 year old woman with all the mentioned conditions causing L sided sciatica: DDS, bulging discs at L3/4 & L4/5, 5th nerve root impingement, scoliosis, mild spinal stenosis, per MRI. (Had an anterior cervical fusion of C4-7 10 years ago) My leg & back pain have been ongoing for 4 months, not relieved by PT, oral steroids & epidural injection (last week). Pain is worse in the morning & improves over time when I am upright. Walking seems to help & I try to walk around 2 miles daily. I just discovered your channel & am trying your exercises, and I am hopeful. I want to avoid surgery, but the pain is disheartening. Thx for letting me vent! Lol

[pamelasusanne]

This was so helpful. I’ve never had it explained this well. Thank you!

[anthonycarbonaro]

Very excellent presentation!!
Thank you 🙏

[tanyasteinbach]

Thank you thank you!! I thought life was over this morning and now the world looks a lot brighter. Learning to target the source is amazing!! 🙏

[sarahkarls]

This is super helpful. I have a tear in my right glute that has caused terrible pain for years with sitting and driving. I noticed I feel the best when I sit on a wedge support and do the piriformus stretches and yoga pigeon pose is extremely effective. I will try the clamshell exercises for sure!

[sairatorres]

I also have osteoarthritis of the lumbar facet joints, but I think what is causing my sciatic pain is the discs of the lumbar spine. With your simple exercises, you are changing my day. I had pain and a burning sensation in my lower leg, I was unable to walk, unable to stay standing because of the burning sensation. I am feeling a little pain, but the burning sensation is gone.
How often per day should I do those exercises without compromising this progress?

[shalinisp]

I did this for my sciatic nerve. It truly relieved me from the pain. Great stretches

[Freedomusa]

Thank you Dr Beckstraid. I did not know this. I have been to PT before and knowing what I know now these people whom treated me didn't know this either!!
Some of the excersises caused me more pain. I am so glad I watches this video. Since I took your advice the pain seems to be getting better.
Thank you again! Great stuff!

[Alongthepathfull]

Hello doctor Jared, thank you for this video. I have a doubt if I may: should we use cold/frozen gel bags or heat patches? cold is good to calm the nerve down (when in crisis or inflammation) but heat is good to relax contracted muscles, right? so which/how to use them, please? Perhaps a video on this subject would be very beneficial for many? In my case, I actually have both conditions: bulged discs and DDD on the lowest lumbar discs L5/L4 and L5/S1. Many thanks!

[owomugishasarah]

Thanks for the upload dear your videos have helped me so much 🙏🙏

[pupsiklove]

You helped me with my shoulder pain and now my sciatic leg with your informational videos, thanks a million 👍👍👍

[bizdev_usa]

I self diagnosed the problem by finding pirisformis syndrome. My son sent this video with therapy to ease the pain. Thank you.

[nimetkaran]

❤Thank you very much. Simple and helpful execises .

[elpollo]

Good advice. I sleep face down on those days when i have sciatic pain. Helps alot

[mohdhisyamsobirin]

Thank You So Much For The Information Given.. & Your Efforts. Really2x Appreciate It. 💯👍👍👍😁😁