The #1 Mistake People Make When Treating Sciatica 

Wish I had this knowledge in 2015. Rounded my back on a rushed deadlift in a busy gym. Did everything wrong after that. Hamstring stretches, bad PT, prescribed muscle relaxers and gabapentene, culminating in giving up and going to a chiropractor who cracked me from the side and after that I could barely walk or put socks on. A year later surgery, a microdisrcectomy and laminotomy. Sharing this video so no one has my 5 years of hell. Thank you for the big three, they solved 99% of my problem and the nerve glide is great. I was taught a nerve floss which was a hamstring stretch with foot flexion that just caused more irritation. I feel if I just sat at home I would have done better healing vs all the time and money spent on things that made further injury. Wish I had this channel, consider me a borderline acolyte!

Broke my back in 1980, and this is the first time anyone has explained why the PT I was given made things worse. I have figured out these three tips on my own but never understood the why. You've helped me put the pieces together. Thank you!

Passing the info to anyone who can take advantage of it. Pure gold as usual 🙏🏽💚.

As someone who’s dealing with buldging/herniated discs, I’m learning a whole new way of doing “life”, including my workouts. I’m conjunction with PT, your videos/explanations have been hugely helpful in learning the new me and how to apply certain body mechanics to exercise and every day movements. Thank you so much!

This instantly gave me relief for pain I’ve been dealing with for 2 years. Your making the world a better place thank you!

HOLY SHIT!!!!! THANKS A LOTT!!!!!! It's gone, my god. I can't thank you enough. When I did the slump leg test I immediately got a sharp pain, and then just glided the nerve as you said, and got up - NO PAIN. I was totally awestruck, for past 2 weeks I have been getting the sciatica pain after getting up from my desk.

I've had sciatica since I was 18 and I've been to many doctors over the years and even got a cortizone shot in my lower back. Never had a professional tell me anything like this; very excited to try it out. They had me doing different lower back and ham stretches.

Sir, the way you show the correct rehab exercises are really awesome. You are the best.

This guy is making Physio-Therapists jobless, I swear. Since I was 18 I went to multiple doctors and physio therapists with all my problems. Back, Shoulder, Knee, Hips. Just getting explained that almost every pain is either a mobility or a stability problem that YOU must work on is insanely helpful and made me never see a therapist again. The worst encounter I had with a therapist was a guy who would let me do leg extension, leg curls, leg press, leg abduction, leg aduction. After the circle or exercises I asked him, how this workout would fix my knee pain? He told me I need more muscles to support the knee, when I could literally deep Squat 100kg (200lbs) for 10 reps. The solution was to increase ankle and hip mobility and to strech my calves and hamstrings. Et voila, pain free knee. I swear, here in germany people go to physio school for about 5 years just to come out and know nothing, at least that are my experiences.

If only I found your channel like 5 years ago... I tried so much but nothing really helped except Knees over toes guy (but only a bit) and now you. What you say is making so much sense once you understand the mechanics!

Omg that stretch fixed my pain instantly!!! I’ve been living off pain relief for the last 6 weeks could find nothing that helped . Thanks so much for the seated head stretch thingy :):)

This has GYAAAAT to be some of the best advice I've received.

Wow! My hip completely shut down the other day when I was walking. I could hardly hobble over to the pharmacy for some ibuprofen. I couldn’t figure out what had happened. Seeing this video I realised that the morning of this event I had done a lot of front bends to stretch my hamstrings. Thank you for this info!

I herniated a disc and had surgery, then I had scar tissue from the surgery grow around my sciatic nerve and create the same "fun" sciatic pain and problems. I've seen multiple Physical Therapists (6 of them) and they're all incorporating a ton of hamstring exercises and I actually feel better the more hamstring work we do. The Nerve gliding stuff, I've been doing that off and on for 7 months and have never felt any relief from it.

I've had knee pain for almost a year, and for the first time it disappeared because of your advice. Here's what I did: 1) Faber Test - Found right leg external rotation was lacking by a lot 2) Banded joint mobilisation on right leg for external rotation 1m freestyle 3) Re-test showed unlocked mobility, but no strength to keep it there without support (strength issue?) - I had sciatica on my right side a couple years ago, and muscles might've slept. 4) 10 hip airplanes on both sides 5) Check internal rotation - found left leg has less internal rotation 6) Banded joint mobilisation for 1m on left leg for internal rotation 7) Ankle mobility drill on both feet 30s 8) Slow banded squats. Pause where legs/glutes fatigue for few seconds, then reset from the top and repeat until I reach the ground without shaking much The crazy thing is that my glutes were struggling at the height points where I usually feel knee pain. So getting over the shaking at those points made the pain go away. So it was likely a stability issue? I need to start incorporating more of those in my drills. Also noticed I 'shift' or lean on my left hip when sitting. Which is probably not ideal. Anyway, I'm more conscious of these things now and I have you to thank for it.

I was experiencing this exact pain yesterday and did EXACTLY what your first tip advised against (cause it seemed logical to want to stretch my hamstring) and now, my lower back is experiencing sharp, stabbing pains. I’m not sure what I should do, except to see the doc for some pain meds cause the pain has worsened.

Barely able to walk or bend due to the pain. Already saw some doctors. Perfect timing for this video! Thank you!

I did the opposite I stretched my hamstrings , and trained them more. I had the shooting pain for 8 months after messing up on my form a beginner deadlifter back in 2017. I also worked at a warehouse and kept using ibuprofen until I decided to train my hamstrings the shooting pain went away.

has anyone experienced sciatica being RELIEVED when doing moderate heavy (slowing down on the 7 to 8ish rep) SQUATS ? Whenever I'm resting before gym, my sciatica gets more and more painful and sensitive, but the moment i finish a session of squats and back extensions, the pain gets significantly less, even hours after the workout is finished.

I will try the nerve glide. I have had problems with my sciatica since I overdid squats in 2014. I had so much pain in my butt that I had to go and get a elecrostimulation for my pain. Thankfully I only feel it when I elongate the nerve in the position you just showed.

After doing heavy squats the next day my low back felt kinda off which isn’t usual but assumed I might of pushed it to much after almost 3 months of this pain on my lower back, hips, and knee I’ve gotten better with this video he’s THE HERO WHO DOESNT WEAR A CAPE

Thanks it helped me alot no physio therapist ever told me about my problem and exercise to imporove it

wasn't sure if I had Sciatica, but had lower back pain that radiated down to pelvic area... but following this to see if it helped worked like a charm. I'll be gliding my nerves frequently from now on :)

THanks for sharing all your knowledge man! You helped thousands of people around the world!

One of the best ever explanations... One of the best demonstrations. Hats off to you Sir. I really want to avail your session but the distance is very far. One of the best ever channel I have subscribed 🙏🙏🙏🙏🙏.

I just tried an got a instant relief. Greetings from Brazil. Thanks a lot.

Lying on my stomach makes it worse acutely. If I support my abdominal area with pillows to create a mound/raised area then lie down, pain is relieved. When that lordotic curve is enhanced things start to hurt. Pain is relieved standing when upper body weight is removed or the anterior pelvic tilt gets extreme. Thoughts?

i don't have sciatica but I'm gonna Watch this just in case...

Love the nerve glides exercises as well as lifting .Thank you.

The McKenzie technique is brilliant with disc pathology. Eg Laying on your front (advanced: resting on your elbows) to alleviate lower back pain.

Horschig you are gold, greatings from Italy 🇮🇹💪🏻

Now i feel there is hope because these injury exhausted me, thank you❤

I just started weight training 2 months ago (female 63 yrs) and my left sciatica gets irritated every time I have done RDL’s (even though I don’t feel it while doing them) I try very hard to keep a straight back and hinge back, but maybe I do round my back without realising it. The nerve glides help a lot. 🙂

I did bad form at gym and the next day I put a sock on and couldn’t move for two weeks. Still 4 months later my calf has pain. 70% less now but excited to try these exercises

You are changing people's lives with this info!!🙏🙏🙏

"Honey, wake up! A new Soyiatica thumbnail just dropped."

Thank you i have a lot of repetitive motions at work im going to try all these and hopefully benefit from it!

That is gold, to the point , true proven fix

been looking for a solution for 2 weeks tysm

The explanations make sense. Thank you as always for sharing this.

Doc i just discovered your channel and i'd like to say that the quality of your contents is unreal. I'm dealing with sciatica and this video makes so much sense! I was wondering what do you think about squatting with or without weights having sciatica. It is a movement to avoid? Thank you and keep going!!

Thxxx for reliefing my pain...this is very helpful. 😊

I’ve dealt with sciatica for serval years with varying degree of success. However the one exercise that I do everyday and that is squats. I do 100 squats everyday in the morning with a straight back. Amazing results. My sciatica is gone now and I am one happy guy. 😊

Hello Dr Aaron from NZ. Love your videos and explanations. Thank you. What about symptoms of sciatica caused by glute activation on one side? Slump test worsens symptoms.

This video is amazing. My dad has sciatica and this will be helpful.

Sir you are the best. My dream career is to do what you do.

Thank you so much Doctor for helping us All. You make this a healthy world

I have been having sciatica pain for awhile now. Because of that I have been walking different. Now I have a posture issue. My worst pain is in the leg where I have the sciatica pain but it is a burning pain in my groin. Will these exercises help with the groin pain and posture? Thank you for making this video. I'm going to give it a try.

I feel the sciatic pain when i come up from a heavy squat. And the pain is specially in the glute...

Great video. I didn't find anything about cruralgia, hope a video soon thanks!

Can you make video about neck nerve like this one. This content is so great that it would be great to know technics like that but for neck pain around c5 etc

I was told to use a leg as a counter weight if I were to bend forward to pick something light off the floor. Tilt from the hips with a leg behind you

Always be learning, ill try anything

Thanks for the video, helped immediately

Great content as always. Do you have a video in your catalog that discusses rehabilitation exercises for people who work a lot of hours standing?

Thank you. Much appreciated.

Great information, Sir ! What about the psoas ???

OMG…. I need this. Thank you!

Great content bro!! Watching you helped me in some ways to improve my rehab plan...I see some yellow and white lines in the floor, what are those for? Hope you can tell me! Thanks!

I ❤ squat university!

I use a small foam roller the mini travel friendly one and just lay on it under my Upper Buttock reigon a slightly/gently rock side to side for about 3 to 5 minutes, I feel WAY MORE decompressed. That helps strech out my internal obliques because they get stiff after a back day, which tightens it and creates a small case of hyperlordosis, which can put the spine into a position that can pinch nerves too.

I have a problem with squating or any bilateral exercise for lower body. My left thigh is visually noticeably larger than right, my left hamstring and glute are weaker than right side. I stopped doing bilateral exercises opting for backward lunges, bulgarian split squats, leg extensions, single leg deadlifts, single leg rdl, single leg hip thrust etc. I also always start with weaker side. Its been a month and no noticeable difference. I also bust my ass in the gym. Ive also been working on flexibility and hip knee and ankle mobility. Not sure what else to do.

Big help thank you!!

Please turn on the subtitle. Thank you.

I like this video way more than RU-vid will allow me to express.

Amazing Tips and Advice! Thanks big time More of this content for Herniated Disc would be awesome tho Cheers!

I use this all the time. It works.

Thanks brother ❤

Can you make a video of posterior knee pain? Or posterior tibial pain?

Pray for no back pain 🙏🏻

How should I approach stretching the hamstrings if I already have sciatica? The pain is not very intense right now and so far I didn't notice it to worsen after my stretching sessions (one thing that definietely worsen it are thing like pistol-squats oraz split squats though). I don't stretch to fix sciatica, I just need to have more flexibility to do some excercise I want to do (like press handstand and pistol-squats). Is it safe or would it inevitably worsen my symptoms and I should change my goals?

if I have little bit strange feelings in my legs, like I feel differently. I stretched and now my legs feels less controllable like. and more sensitive skin. like I feel like more and less at the same time. does that mean that it's a problem with nerve?

I wish I can send you some money for your help. You help me a lot with my pain. Nobody couldn‘t help me for 7 years. Now I found your RU-vid and istagram channel about 1 year ago and I feel me so much better. You should implement a petreon or something like that. So people can support you . Much love ❤

Solid content ❤ thank you

thank you maestro

Thank you for the advice. It does help. But what can I also do when the toes get cramped when doing the movement?

Doing the flat back to lift over the last few weeks has seemed to move my sciatica down to the hip joint from the back.

i got a Straightening lumbar, MRI 2 years ago, but had not hernitation, but after 1 year, i started to get sciatic, this last 3 months have been worse, full left buttock and half leg in pain, but i dont know if i have a real sciatic or is the piriform muscle,. i will try these exercises and see after a week

This is exactly what I need

Have been experiencing some kind of pain on my thigh and calf. Can't even sit down in office for long because of that tingling and vibrating sensation on my thigh.

ooh, thank you so much, I did that stretching wrong my whole life)

Thanks a lot 🙏

Sciatic nerve exites from sacrum and not from l4-l5 lumbar vertabrae where he shows.

I had spinal fusion surgery L5S1. But have pain in both SI joints. Please do video on this issue. No one talks about this.

So I thought the nerve pain I'm experiencing was sciatica (pinching in the glutes, big toe numbness on that same leg) but the tension test mentioned doesn't seem to worsen my symptoms, so now I'm not sure. Glute and hip stretching has offered some temporary relief as well. Is this something different?

Doc, what about kettlebell swings for recovery?

What do you do if you have severe neck problems too. C-6 -7. Back and forth neck movement causes neck pain! I have a L5-S1 grade one slippage and compression. Caused me to have drop foot, use brace to walk.

I was prescribed PT and the guy did this with me (stretching hams)...made it worse for a week straight. Immediately cancelled all upcoming appointments because I felt something was off.

Had bad sciatica to the point I couldn't stand. Hamstring stretches took away over 1 year of pain. Perhaps these exercises are not a 1 size fits all, but it certainly works in some cases. The lift 1 leg and tilt head back didn't do jack for me.

Great video 😊

It would be awesome to not adhere to these thumbnails trends as they take away from the superb quality of your content. Your work speaks for itself, it doesnt need them.

You're a lifesaver 🤝

What about the other nerves? Say, someone has sciatica nerve type pain, but there's no bulging disk or any other known causal issue. ...

What if the extension stretch actually hurts like hell?

So if the pain is allocated only to one side of the lower back upper but cheek, or even walking induces pain in these areas is not a sciatic nerve

Sounds good. But what about people who can't lay on their stomach or stretch their neck too much because they also have few herniated neck discs.

The slump test kills me lol

whats up dr aaron i start RDL with sciatica pain... start more flex knee... and during set progressive extending knee more similar to SLDL and less pain intra set.... its same in goodmorning more flex in first reps... and more extending in last reps... thursday i go in my physiotherapist for the treatment to sciatica

These help a lot by relieving the pain for me but it always comes back. How can I get rid of it for good? Will I need surgery? I've tried, nerve flossing, core strengthening, piriformis stretch/ strengthening exercises, rolling it out, single leg rdls, and the side plank clamshell. I really need help.

I actually did not know that this is a thing, because I fell from the second story straight on my ass (excuse my language) and it was since 2019 when I was 15, it was gone for 2 years, and it came back on me when I turned 18-19, and still having that same pain, And I thought stretching it was the option for it to heal, I thank god that I came forth on this video.