Sciatica exercises that actually help (and when to call a pro)
If you’re dealing with that deep, sharp ache shooting from your low back into your butt or down your leg, chances are you’ve already Googled "sciatica exercises" at least once—and probably got 200 contradictory answers. Let’s set the record straight.
As a chiropractor in NYC who works with active professionals, I’ve seen what actually works when it comes to relieving sciatica—and what wastes time (or even makes it worse). Whether your symptoms stem from a disc issue, nerve irritation, or prolonged sitting at your desk in Midtown, the right exercise strategy can make a world of difference. But only if it’s targeted, progressive, and tailored to your body.
Let’s dive into it.
What is sciatica—Really?
Sciatica is not a diagnosis—it's a symptom.
It refers to irritation or compression of the sciatic nerve, which runs from your low back through your buttocks and down your legs. The most common culprits?
Lumbar disc herniation
Piriformis syndrome
Spinal stenosis
Prolonged sitting with poor posture
And sometimes, it’s a combination.
The goal of sciatica exercises
The purpose of movement in sciatica recovery isn’t to “stretch it out” or just get more flexible. It's to:
✅ Reduce pressure on the nerve
✅ Improve mobility in the hips and low back
✅ Rebuild strength and stability where it’s lacking
✅ Break the pain cycle through strategic movement
Evidence-based exercises that actually help
Let’s be clear—these are general starting points. Your case may differ, and this is where personalized care is everything.
1. Nerve Glides (a.k.a. Sciatic Flossing)
📺 Watch the video (by Bob & Brad, PTs)
Gently mobilizes the sciatic nerve to improve its mobility without irritating it further. Great for cases where the nerve is irritated but not severely compressed.
How to do it:
Lie flat on your back. Pull one knee toward your chest, keeping the other leg bent. Slowly straighten and bend at the knee (like a kick), keeping your ankle relaxed. You're not stretching hard—you're lightly “flossing” the nerve through its pathway. Repeat 10–15 reps per leg.
🧠 Backed by research from the Journal of Back and Musculoskeletal Rehabilitation (2017), showing improved function and pain relief in sciatica cases.
2. Lumbar Extensions (McKenzie Protocol)
📺 Watch the video (demonstrated by a McKenzie-certified therapist)
Designed to reduce pressure on a disc bulge by encouraging it to retract and decrease sciatic nerve compression. Best for sciatica triggered by sitting or bending forward.
How to do it:
Lie face-down on the floor with your forearms propped under your shoulders (like a cobra pose). Hold for 5–10 seconds. If tolerated, push up onto your hands while keeping your hips on the ground. Perform 10 reps, resting between each.
🔬 The McKenzie Method is supported in clinical literature for its success in treating lumbar disc herniation with radiating symptoms (Spine, 2008).
3. Glute Bridges
📺 Watch the video (by ATHLEAN-X)
Strengthens the glutes and hamstrings to offload strain from the lumbar spine and promote pelvic stability—key for preventing recurrence.
How to do it:
Lie on your back, knees bent, feet hip-width apart. Press through your heels to lift your hips toward the ceiling while squeezing your glutes. Pause at the top for 2–3 seconds, then lower down slowly. Do 3 sets of 12–15 reps.
4. Standing Hamstring Nerve Glides
📺 Watch the video (by ProSport Physio)
A mobility drill to gently reintroduce movement to the hamstring and sciatic nerve pathway without aggravation. Perfect for people whose symptoms worsen with forward bending or long periods of sitting.
How to do it:
Stand and place one foot on a low surface (like a step or low bench). Keep your leg straight with a neutral spine. Slowly flex and point your foot at the ankle while lightly leaning forward—no forcing. Perform 10–15 reps.
A word of caution: Know when to stop and call a pro
If your pain gets worse with these exercises—or you’re experiencing weakness, progressive numbness, or trouble controlling your bladder or bowels—do not push through it. That’s your cue to stop DIY-ing and work with a trained provider.
Why out-of-network care is a smart investment (especially in NYC)
At Cruz Chiropractic Wellness, I specialize in out-of-network, results-driven care for New Yorkers who are done wasting time with generic protocols and rushed visits.
Yes, it’s a higher upfront investment—but here’s why it actually saves you in the long run:
🔸 Longer Appointments: We actually have time to assess, treat, and progress—so you’re not just getting a band-aid.
🔸 1-on-1 Care, Always: No techs. No overlapping rooms. Just focused, expert attention on you.
🔸 Whole-Body Approach: We combine muscle work, joint mobilization, nervous system support, and corrective movement under one roof.
🔸 Faster, More Lasting Results: Fewer sessions, better outcomes. Many of our patients feel significant relief within 1–3 visits.
💡 The truth? Out-of-network care often ends up being less expensive in time, energy, and overall cost when you actually get results.
Whether you're based in Flatiron, Chelsea, Williamsburg, or splitting time between co-working spaces in Midtown, your care should work for your lifestyle—not the other way around.
You deserve better than cookie-cutter care
Here’s the truth: the right sciatica treatment plan can save you months of pain, missed workouts, and unnecessary procedures. You just need someone to get to the root of the issue and guide your recovery with strategy—not guesswork.
If you’re in NYC—whether you’re in Flatiron, Chelsea, or bouncing between meetings in Midtown—relief is closer than you think.
Book your session with Dr. Ashley Cruz today.
Longer appointments. Real answers. Better outcomes. Let’s get you back to moving the way you’re meant to.
Looking for concierge or home visit options in Brooklyn or Downtown Manhattan? Ask about our in-home packages—convenient care delivered right to your door.
