Why “The Best Sciatica Stretches” Are Making You Worse—and What to Do Instead
- Colin O'Banion, DPT
- Aug 14
- 4 min read
If you’re Googling “best stretches for sciatica,” you’re already frustrated with nerve pain shooting down your leg, into your glute, or even to your foot. But here’s the thing most people don’t tell you: Those stretches might be making you worse.
The Problem with Generic Sciatica Stretches
Over my 20 years as a physical therapist, I’ve seen too many people come in after trying the wrong stretches for sciatica. While stretches like hamstring pulls or pigeon pose might feel good at first, they can actually irritate the nerve more—scratching an itch that just comes back angrier.
The sciatic nerve is sensitive, especially when it’s being compressed by an irritated disc in your lower back. Many of the most popular stretches put you in a flexed spinal position, which increases pressure on the nerve root. That’s the exact posture we often need to avoid in the early stages of healing.
For a little Sciatica 101, take a look at this where I explain what sciatica really is, why disc issues are often the culprit, and how your posture or movement might be keeping you stuck in pain.
What Actually Causes Sciatic Pain?
Here’s the thing most stretching routines overlook: sciatica isn’t a diagnosis—it’s a symptom. That pain shooting down your leg could be coming from several different sources, and treating it correctly means figuring out the true root cause.
Some of the most common culprits I see in the clinic include:
Lumbar disc irritation or herniation – compressing or inflaming the nerve root
Piriformis syndrome – when a tight or overactive piriformis muscle traps the nerve
SI joint dysfunction – causing referred pain that mimics sciatica
Postural imbalances and poor movement patterns – placing chronic stress on the nerve pathway
Each of these presents differently, and each responds to a different treatment strategy. That’s why blindly doing the same three stretches from a blog post doesn’t work—and why it can actually delay your recovery.
Why Individualized Sciatica Assessment is Crucial
You can’t stretch your way out of sciatica if you don’t know what’s actually causing it. That’s why a one-size-fits-all plan doesn’t cut it—because no two cases of sciatic pain are exactly alike.
In my bouolder office we start with a deep dive into how you move, what positions trigger your symptoms, and where the dysfunction is really coming from.
That includes assessing:
Spinal and pelvic alignment
Hip mobility and muscle balance
Core activation and stability
Nerve sensitivity and mobility
From there, we build a treatment plan that fits you. That might include hands-on manual therapy, dry needling to release deep muscle tension, shockwave therapy to reduce inflammation, or targeted exercise to fix faulty patterns. The key is that it’s not random—it’s precise.
When you’re dealing with nerve pain, that precision really matters.
What to Do Instead of More Stretching
If stretching hasn’t helped—or has even made your sciatica worse—it’s time to pivot. Rather than chasing symptom relief, we need to reduce irritation at the source and rebuild support where your system is breaking down.
Here are a few strategies I often recommend instead of generic stretching:
Modify aggravating movements. Avoid flexed positions or prolonged sitting if they worsen symptoms. Sometimes small ergonomic changes can make a big difference.
Explore gentle nerve glides. These are specific movements designed to restore sciatic nerve mobility without triggering pain—but they need to be done under professional guidance.
Focus on spinal and core control. Building stability through your trunk can reduce strain on the nerve and help prevent flare-ups.
Treat the actual driver. Whether that’s a disc, a weak glute, or an irritated SI joint—we target the root, not just the symptoms.
Stretching has its place, but timing and technique are everything. That’s where working with a skilled provider makes the difference between progress and frustration.
The Right Approach to Treating Sciatica
Instead of focusing on finding the quick solution in the form of sciatica stretches, Here’s where I start with most of my sciatica clients:
✔️ Identify and Get Rid of Irritating Movements
✔️ Try Lying on Your Belly for 3 Minutes (up to 3 times a day)
✔️ Add Gentle Movement—Like Walking
✔️ Work with a Specialist Who Does Hands-On Care
My treatments may include joint mobilization, dry needling, shockwave therapy, and targeted exercise tailored to you. It’s not about chasing symptoms—it’s about fixing the cause.
I first worked with Colin O’Banion in 2017 when I had a scary first episode of sciatica. I thought I would be crippled for life and was prepared to go on heavy pain meds, but three sessions with Colin and he successfully treated the condition. Colin gave me stretches to do which if I’m smart I will do every day for the rest of my life.
- Don S.
Stop Googling—Start Healing
If you’ve been cycling through the same sciatica stretches from Google and wondering why you’re still in pain, you’re not alone—and you’re not doing anything wrong. You just need a more strategic, personalized approach.
At Colin O’Banion Physical Therapy in Boulder, I help people like you get to the bottom of stubborn sciatic pain—without relying on cookie-cutter exercises or passive treatments.
Whether your issue stems from a disc, your hip, or your movement habits, we’ll find it and fix it together.
How to Connect with Me:
Colin O’Banion, Doctor of Physical Therapy
Colin is a licensed Physical Therapist and founder of Colin O’Banion Physical Therapy in Boulder, Colorado. With 20 years of experience, he specializes in solving complex and chronic pain cases through a root-cause, integrative approach. Colin combines advanced manual therapy, shockwave therapy, dry needling, and movement re-education to help clients return to the activities they love. His one-on-one practice is dedicated to clients seeking lasting solutions when traditional PT has fallen short.
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