How To Treat Sciatica - Effective Home Exercise Progression For Sciatic Nerve Pain

Sciatica is pain, numbness, or tingling down the back of your leg that originates in your back and travels down your leg. Oftentimes exercising and moving in certain ways can help to minimize these symptoms. This is a progression of the best physical therapy exercises to help you treat your sciatic nerve symptoms.
✅ HOW TO DIAGNOSE YOUR SCIATIC NERVE PAIN: • What's Causing My Scia...
✅ SCIATIC TREATMENT FOR DEGENERATIVE DISC / STENOSIS: • How To Treat Sciatic N...
✅ SCIATIC TREATMENT FOR PIRIFORMIS SYNDROME: • Sciatica Pain Relief F...
✅ HOW TO SLEEP WITH BACK PAIN/SCIATICA: • The best sleeping posi...
✅ SCIATIC NERVE RELIEF STRETCHES AND EXERCISES: • WORKS FAST! Sciatica P...
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THIS IS PHASE ONE OF A 2-PART SERIES! SEE PHASE TWO/STRENGTH EXERCISES HERE: • AMAZING RESULTS! The B...
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(Below we'll discuss sciatic nerve pain as related to the most common cause - a bulged or herniated disc. If your sciatica is coming from a different source, this may not be the best exercise progression for you. You're encouraged to consult with your doctor or physical therapist for an individualized treatment plan.)
As a doctor of physical therapy, spine injuries are the most common condition that I treat.
It seems like at one time or another low back pain or neck pain inflicts all of us. To a degree, almost all of us will experience some degree of low back or neck pain.
Depending on the cause of your low back pain, you may experience the accompanying symptom of sciatica. This is characterized by pain/numbness/tingling down the back of your leg. It can travel to your glute, hamstring, or (in more severe cases) down into your calf and ankle.
Today I wanted to share with you the best exercises for treating sciatic nerve pain. This method of treatment is it clinically proven and backed by dozens of research studies to be the most effective exercise treatment for a common cause of sciatic nerve pain.
PHASE ONE: LAYING PRONE ON YOUR STOMACH
The simplest way to promote extension through your spine is to lay down prone on your stomach. This will create a natural curve to your back and vertebrae which will push the disc in the right direction. Gravity also works on the disc in this position to draw it closer to the center.
PHASE TWO: PRONE ON ELBOWS
Bring your elbows directly under your shoulders and lift your chest up off of the floor. Your hips/stomach should stay in contact with the floor. In this position we promote increased extension through your lower back and draw the disc a little more aggressively back in the place.
Hold this position on your elbows for about 10 seconds, then lower your chest back down to the floor for 10 seconds, then repeat. This prone on elbows extension activity should be repeated 10 times for 10-second holds two times a day.
PAHSE THREE: HALF PRONE PRESS UPS
Now bring your hands directly under your shoulders. Lift your chest up off of the floor by extending your elbows approximately halfway. Once again, your goal is to keep your stomach and pelvis in contact with the floor and promote extension through your lower back.
PHASE FOUR: FULL PRONE PRESS UPS
A full prone press up is performed in a similar manner to the half press-up; the difference now is that your goal is to fully extend your elbows. Try to keep your pelvis/stomach in contact with the floor as your extend your elbows fully and raise your shoulders as high as they can go.
PHASE FIVE: STANDING BACK BEND
The standing back bend is performed by leaning over as far as you can backwards from a standing position. This is a little more aggressive than those I previously showed because it is in a weight-bearing posture and you do have to engage some muscles to keep from falling over. However, this is a great exercise to work some of your disc material back into place and minimize those sciatic nerve symptoms.
Properly treating sciatic pain with the right exercises at the right time can be a very effective, non-invasive form of treatment for these symptoms.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@toneandtighten]

Great progression of effective exercises! Let me know if they help you out in a comment!

[@goonhoom3724]

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[@goonhoom3724]

ขอเพลงชมทุ่ง

[@siddeeqtharayil8494]

If it is cured which doctor i should consult?

[@aejistorytimechannelforkid3598]

Tone and Tighten thank you so much. I am suffering from severe pain specially in the morning the pain in one side of my back runs down to my leg and I can get up or get straight right away. I have to wait a bit before taking a shower and get ready to go to work. Thank you

[@toneandtighten]

@@aejistorytimechannelforkid3598 you are so welcome - I hope that your pain continues to get better! Good luck!

[@raybohn7]

As your video description text states - "Sciatica is pain, numbness, or tingling down the back of your leg that originates in your back and travels down your leg". I have lived with this for years. It reached my feet and toes. It affected my ability to walk correctly and worse- my ability to sleep. I thought it was being caused by simply not being active. Twenty minutes after viewing your instructions and using your techniques, I laid in bed pain free and slept for hours for the first time in years. Amazing! Thank you.

[@toneandtighten]

Olympus61- This comment completely made my day! I am so happy that you were able to be free of pain and sleep! That is incredible. Thanks so much for sharing this!

[@raybohn7]

Update- This may sound strange to some people, but I live on SS and the co-payments were dramatically increased to a point where I find obtaining professional help out of reach. Here is what may be a strange statement- Since I have found this site, I look forward to going to bed for the first time in years. Thank you

[@aasna882]

Olympus 61 does this really helpful to u bcus I’m suffering frm the same prblm like u I can’t sleep can’t I can’t do any thing all the tym I’m thinking abt my pain

[@raybohn7]

@@aasna882 I am not sure what you are trying to say in your reply. All I can do is recommend what worked for me. Try the exercises in the video- start out SLOW AND GENTLY. IF IT HELPS CONTINUE. IF IT MAKES THE PAIN WORSE, STOP AND LOOK FOR MORE GUIDANCE..

[@GigLifewithLexi]

@@raybohn7 That is awesome! I just found this video last night and tried his exercises and felt immediate relief! I am in awe! Glad you feel better. I want to look forward to going to sleep as well. :)

[@bradleyallport1903]

If you were in front of me I would give you the biggest hug. I have endured 3 months of excruciating pain for 3 month. I figured it would get better with time....... nope. I did three sets of the first exercise and was almost completely pain free. Maybe a centralized pain in my butbcheek but not throbbing leg pain and the numb foot. That was all gone. I cannot Thank you enough! Many Blessing to you and your family!

[@dq303]

Going through that pain myself now brother smh , it hurts

[@mishalkhan6769]

I am 27 and suffering from sciatica for a couple of months. Tried everything but didn't got any relief. Just saw your video and tried some of these exercises. I felt instant relief doing so. Really thankful to you for posting such a detailed video. I got tears in my eyes coz i was literally terrified by thinking about the future and what else I would've gone through carrying this pain.

[@toneandtighten]

Oh, I am so glad you are finally feeling better! Thanks for sharing!

[@qasimyahya699]

Mishal, How are you now?

[@vasileweezy]

I’m 34 got it after the Covid shot Iunno I feel like I have siatica and also groin pain and muscle pain in thighs what could it be

[@shahriarsharar8363]

ekhon kemon ache , how are you now?

[@bemyself7818]

Really ?

[@robs7446]

Hey chap, I have been seriously suffering with this for 3 weeks, unable to lay down or sit in a car, or basically do anything. I’ve been doing these exercises for 3 days and I’m feeling better already. You’re an absolute hero

[@toneandtighten]

So happy to hear that!

[@ritaa7094]

Hello dr fro Delhi I have problem with C6 and 7 I have pain stiffness tinnitus any exercise you can recommend please thx

[@rosenbergrosaperez1322]

Nice to hear you feel.better I have a sciatica pain for weeks hopefully I can do this and it can work

[@kayplayforth9007]

I have suffered with this Excruciating Sciatic Pain for weeks!! The pain is so agonizing 😭 Sitting, impossible, walking is so agonizing, laying down & sleeping almost impossible! I am at my wit's End. The pain cannot be imagined IF YOU HAVEN'T EXPERIENCED IT... I'm Positive No One Believes you, even some Doctors!! Surgery is always suggested ( Not For Me) as I have seen so many adverse reactions! Is there any danger in trying your Exercisers?? I am at a desperation point! I have Always been Active and want to stay that way. Sciatica Preventers this as I'm sure you understand.. I'm not giving up. I just need to be sure I am doing the Right Thing. I Experience All The Things you have mentioned BUT THAT PAIN OMG 👎👎👎

[@Bond_MrsBond]

@@kayplayforth9007 sorry you are dealing with that, are you in physical therapy? That’s what helped me the most.

[@MelaniaKrystle]

Every video I watched was about leg stretching, and has not helped at all! This video was the first to address fixing the problem and not just the pain. Thank you so much

[@toneandtighten]

You are welcome, Melania! I am so glad you found this helpful! Thank you for sharing!

[@otterrivers3765]

Same for me. I just found some yoga poses but your video was much more informative about the cause and solution and how to go into it easily without hurting myself further. Thanks a lot. I'll be trying this out for a few weeks and I'll let you know how it works for me.

[@RVSinoraFashions]

I have this problem from more than 5 years .. it goes is comes .. don't know the permanent solution.....

[@rath_says1368]

@@RVSinoraFashions same bro. My sciatica pain gone a year ago but came yesterday due to wrong dead lift posture ☹️. What to do now. ..

[@johnnyrodriguez276]

How are you feeling now? my pain is now centralized but still debilitating thank god i haven't had sciatic nerve pain i would have probably been in heaven if I never got steroid injections but I cant keep getting them because it will just do worse long term

[@michaellatka]

Dr. Jared, I have dealt with spinal stenosis for about 8 years now. I am 67 years old and active in exercising daily. But my back has effected my life. I found your site by looking up how to stretch my hip flexors. Your explanation on back back, hip flexors has been very helpful and your exercises are so effective. I finally had a great nights sleep and woke up with no back pain for the first time in a long time. Thank you so much for your effective explanations of back pain and the exercises you have shown. Great information. I will continue to use your videos and have shared them with others.

[@carolyn3746]

Exercises start at about 9:00 Thank you so very much for your explanation and demonstrations.

[@toneandtighten]

Thank you for helping others out, Aussie Girl! I hope these help you!

[@edwardoseikufuor1763]

Thank you for the anatomy and physiology to the creation of sciatic pain. I have been battling for four years without any of the reliefs. Hope to begin with your advice and May God help me to be well soon. Thank you!

[@LoraArtworks]

I really like how he explains things where a non medical person can understand! Thanks!

[@juantibocha8087]

I am 28 and was diagnosed with a lumbar disk herniation around 5 years ago. Pain has always been there, and was totally affecting my life to the point I had to stop playing the sports I liked and prevented me from keeping a healthy lifestyle. A week ago I told myself that was enough and I looked for a video to help with the pain, and I came across your video. I have to say this was like magic, only a week and pain has reduced by a lot, I was able to play sports again! I will make this part of my daily life, I'm excited to see if the pain can go away entirely. I just want to say thank you. I wish I saw this earlier, but I am thankful I didn't see it later.

[@Ardi-wl3vu]

Did it go away?

[@phoenix2gaming346]

It go ?

[@divyabksunar1986]

Hello how is your pain now??

[@flintsky7706]

Jesus Christ it took you 5 years to seek help? lol

[@matt_the_man9831]

WOW!!! I'm dealing with this problem periodically for the last 5 years and never been able to find the right solution. On a pain level I was at 8/10 and by doing this simple exercises, in less than 5 minutes my pain completely went away. I'm literally shock, this video literally just changed my life

[@devinsalazar4714]

that’s awesome! I hope it works the same for me when I try it after work!!

[@toneandtighten]

This is wonderful news, Jimmy! Thank you for sharing!

[@rossanaamian5825]

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[@rossanaamian5825]

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[@jennyewat6473]

Thanks for sharing,I will try this at home hope will help me.

[@Dan_Ranger]

After suffering on and off with sciatica for years and last week having a massive episode of back spasms. Literally knocking me on the floor! Stumbled across your video late last week and forced myself to run through a few repetitions over the weekend… wow! You sir are a life saver and this will now be part of my weekly routine. Amazing advice that will hopefully keep me upright and pain free going into my late 50’s 🙏

[@toneandtighten]

I love to hear this! Thank you for sharing and I am so glad you are feeling better!

[@juliebuenaflor3102]

I am a senor citizine may be I canot do it

[@enegron6987]

@@toneandtighten is there no answer or suggestions for the senior citizen?

[@musasiziracheal2499]

Oh God so you mean no drugs for sciatica problem?

[@junkjournalsvideos1649]

@@juliebuenaflor3102 I am 67 and do it easily.

[@ripcordsabeff]

Oh. My. God! 4 months of medication and injnections and only pain You two gorgeous people helped relieve that in a single session in less than 15 minutes! Thank you!

[@toneandtighten]

This comment makes me so happy! Thank you so much for sharing!

[@browniez73]

Been dealing with my back pain since 3 weeks. I’m so glad I saw your video. I thank you with all my heart. After watching it, I started doing the exercises. Now my pain is mostly gone:)

[@toneandtighten]

Charel - this is AWESOME! Thanks so much for sharing! I hope that the pain doesn't come back. Have a great day.

[@bighomiemaui2963]

After following these steps for 2 months, I've felt my sciatica pain slowly go back up to my lower back. Thank you again for creating this video🤙🏽

[@lostandconfusedsoul4457]

Have this pain for a decade.... I tried many different things before ... tried this and this was by far the best .... incredibly the pain has disappeared since I started this... I just want to genuinely thank you for this....

[@toneandtighten]

You are so welcome, gauricky27! I love to hear stories like this! Thank you so much for sharing!

[@mercygirl317]

a decade?that gives me hope then.ive suffered with severe pain for several years now.radiofrequency worked once but not a 2nd time.pain meds dont help much.steroid injections help sometimes but not everytime.i even tried a spinal chord stimulator trial and currently considering surgery cuz idk what else to do.i just want the pain to stop.ill try some of these exercises and hope they help.wish me luck and thanks for the hope at least💜 happy valentines day everyone.

[@vlonebal1er736]

@@mercygirl317 have you tried the exercises and has helped I am also going through severe pain and it’s unbearable I’ve done so many exercises I really need help I’m doing these I hope they do help pray to the Lord

[@mercygirl317]

@@vlonebal1er736 i am currently healing from surgery. i had a disc removed cuz it was pinching nerves and no matter what i did id have so much pain. they removed the disc and freed my nerves and then put a small "cage" to replace the disc. fill it with bone material and it fuses with my other bones already there. they also did a spinal fusion of my L4-S1 and im recovering. im walking and pretty much back to "normal" now. all my nerve pain is better/gone and i feel like i have my life back. im happy i did the surgery but please remember everyones outcome varies. i cant guarantee itll help you. im just saying what helped me after years of pain. sometimes waiting too long can give permanent nerve damage so if its nerve pain look into getting it fixed. good luck.

[@titilayoawonuga9439]

I came across this video after suffering from sciatic pain for almost a week. I have only done this exercise for 10 minutes and my pains have reduced. Thanks for making this video 🙏.

[@toneandtighten]

Wonderful news and you are very welcome!

[@maricelespinosa3228]

@@toneandtighten what medicine pain relieever

[@amrutadesai970]

I have mild sciatica pain once in a while and I always rely on these exercises to reduce it. It has worked for me! Thanks doc!!!

[@toneandtighten]

I am glad these are helping you and thanks for commenting!

[@conundrum3103]

Hi Thanks alot very informative, 😊 I have got a bulging disc and stenosis what sort of exercise would you recommend?

[@shresthaarjun4486]

@@toneandtighten I am from Nepal 🇳🇵,i am looking for permanent cure for scitica nerve pain ,suffered by almost 8 years .

[@matthewsilverstein2181]

Yep. Did two of the first exercises. My sciatica has reduced. Thank you Doc!

[@toneandtighten]

Wonderful news, Matthew! I am glad those exercises helped and thanks for sharing!

[@leonardbonitt3586]

Same here. Amazing

[@matthewsilverstein2181]

@@leonardbonitt3586 very cool 🤙🏻

[@adixovic]

Its been a year, can I ask you how you are doing now?

[@roxsanambrosini2449]

I thanked you before I got to the excersize part...NOW I REALLY THANK YOU after doing the movements...Relief...I don't know yet if I will be able to walk more then 20 feet or even stand for a minute without extreme pain after a few days of doing this stretch regularly...I will let you know...Serious fall off ladder months ago...bed ridden since...Sciatica area 🔥burns constantly...I use a handicap cart to grocery shop and bringing them into house brings me to tears...i live alone...I'm a 77 year old woman who is so thankful to you...I'll be in touch of I can figure how to get back to you...lol...

[@iiJet]

how is it a week later?

[@steatipygous]

I feel sorry for what you are going through, but cannot understand why you were climbing ladders at 77 yrs old. I am the same age and when I retired 11 yrs ago the last advice given by our retirement course lecturer was, “ If you have a ladder at home either sell it or give it away.”

[@UltimaBuilder]

Thanks, J. It came on without warning. About a week went by and it felt like someone hit me on the R hamstring with a baseball bat. Thought maybe a blood clot, so I went to my GP. He said don't try to self-diagnose and threw 30 days of muscle relaxers at me. I know now he was thinking piraformis. Didn't work, so I went back an he ordered an. MRI, which is tomorrow. I was flipping and flipping over the last 4 month and found what works for temporary relief, then started watching YT and learning about the different causes of sciatica. One important cause that should be considered, and nobody mentions, is a tumor. From what I understand, the body can heal an herniated disk through the normal process, where "antibodies" will reduce the protruding bits and the exterior of the jelly donut will mostly close up. Mine doesn't appear to be doing that, so the doc suspects stenosis. The cobra definitely works temporarily. Also, laying on my back, putting the soles of my feet together and pulling them towards my butt, while letting the knees fall to opposite sides (I call it the reverse frog) provides relief. I do the reverse frog while arching the lower back off the floor. I'm adding a fast walk to a slow run (5.5 mph) on a treadmill, incline crunches, and lat pull-downs as my only forms of exercise. Looking forward to the MRI results. Guessing and sort of hoping it's an SI joint issue, based on the positive effect of the reverse frog. But, I need pictures. 😉 Last symptom, when the butt/leg hurts, it also shoots pain to caugh or sneeze (or valsalva). Not sure what that's about, except instability of weakened musculature. I suffered an inguinal hernia 6 months ago, which has caused me to take it easy. I think it has contributed to the sciatica issue, perhaps due to less muscle tone. Not repaired yet, but soon. Thanks for the tips. Sitting and standing cause pain, so I'm flossing, stretching, and working on it best I can.

[@Daisyela4]

This is honestly the best video to help with Sciatica pain. Thank you sir.

[@toneandtighten]

You are most welcome, Mari M. I am glad it was helpful and thank you for sharing!

[@faridaytable7427]

my fiancee needed that thank u so much for that demonstration

[@novaknovakovic1585]

Hello the best results that ive had was by following the Barneys Back Aid (just google it) - without a doubt thebest resource that I've followed.

[@syahkiriman0349]

True

[@mel4stars]

This helped a lot after the first session. Today was the first time I noticed any amount of sciatic pain. I've had random tingling or numbness in the past, but never to the point of any concern. I will be checking out your other videos. Thank You.

[@toneandtighten]

Glad it helped!

[@Amya56454]

OMG!! THANK U THANK U!! MY LOWER BACK BUTT DOWN THE BACK OF MY THIGH HAS BEEN HURTING SO BAD!! AND THIS DID HELP SOME THANK U SO MUCH!! LORD HAVE MERCY!! NOTHING HELPED AT ALL NOT EVEN PAIN KILLERS. IT DOES FEEL A LOT BETTER!! GD BLESS U. I WILL CONTINUE TO DO THE EXCERCISE FOR THE NEXT FEW DAYS. WOW!!.

[@toneandtighten]

I AM SO EXCITED THAT THESE HELPED SO MUCH, LILLIE! WONDERFUL! MAY YOU CONTINUE TO BE BLESSED WITH HEALTH AND DECREASED PAIN AS YOU WORK ON THIS PROBLEM! 🙏🙏🙏

[@andys6385]

Does it feel like it’s tingly or like something poking your skin

[@TheWaterbuffolo]

I remember those stretches before and after an exercise regime. But life went on and one forgets, until pain comes back. Thanks so much for the demonstration. It helps.

[@toneandtighten]

You are welcome!

[@meeekstubbular]

:))) Say that again...And again!

[@ricardolayne9340]

Hey brother, thank you so much for explaining this so clearly. This pain has just been making my day to day miserable. I love being active, so when I have these pains it just really wears on me. I appreciated your explanation and how to work on the problem. Blessings.

[@toneandtighten]

You are welcome, Ricardo! I hope you start to feel better soon!

[@sharonjames7692]

Thanks my days are miserable with these pain

[@kevinkaber]

@@sharonjames7692 i hear that brother. i just got. im on day 6 of mysery... and on wed i get my brand new Mack gravel truck... it makes me cry to think of this pain while i drive it.

[@nowhereman6945]

@@kevinkaber nice to hear some BS off topic...

[@ledot63]

Ok

[@PorpleSkies]

Mine was caught early and this is my 2nd week into healing. Since mine never got to the point where I am always in pain, I did this exercise for about 20 mins and got immediate results. It went from my knee to a little bit farther up and I could notice less stress on the nerve! Thank you!

[@rozanahwirt1311]

Lucky you!

[@hqcart1]

did it go away? how long it took?

[@PorpleSkies]

@@hqcart1 It never fully went away for me even with physical therapy, but at least it's tolerable now. It's off and on and I can no longer climb ladders.

[@hqcart1]

​@@PorpleSkies try a 1 hour yoga, i did it yesterday and today i don't feel a thing, i am not sure if it will come back or not, but for now i feel no pain at all.

[@hqcart1]

update: it came back everyday, so i am doing extra glutes excersizes, and now i am 50% less pain on average than the day it started.

[@muhammadshehzad6626]

Great video, I was suffering from back pain for 2 weeks, ended it in 10 mins after watching this video. Thanks

[@toneandtighten]

Great news, Muhammad Shehzad! You are very welcome and thank you for commenting!

[@truepostive]

By doing these exercises l felt less pressure. Less numbness and tingling in my legs. Less pain in my back. Thank you! Thank you!

[@carebearb2007]

This was more informative than my own doctor! I have been dealing with sciatic pain on my right side and I am now starting to feel like my right calf is a little heavy with slight tingling and numbness in my foot.

[@toneandtighten]

carebear - I am so sorry that you have been dealing with sciatic pain - it has all kinds of side effects like what you mentioned. I hope that this video helped! I wish you all the best.

[@bholu1992]

Did u recover?

[@carolinemusabaila1493]

Oh my gosh this actually worked for me I thought I was going to get paralyzed with the weak legs, right hip and back pain! After doing this exercises only once it went away! I'll do this atleast every week helpful video ❤️

[@toneandtighten]

I am so glad this is helping you, Caroline! Thanks for sharing!

[@ryanwilliam2694]

Did you have numbeness?

[@nancykioko5330]

My numbness of the hips and legs is more serious. Can this be cured naturally. I'm told I have compressed nerves. Pls advise

[@rampersadramsaran1552]

Important knoledge .

[@davidharrison3574]

@@toneandtightenright hip and nerve pains like pins and needles in both feet and toes. I guess sciatica gets us even when working out and fit people too

[@sandracallahan1229]

Thank you for your videos, I love how you explain the experience/stretch's. My therapist has given me most of these sciatica nerve exercises, but with out the explanation, as time does not really allow it. This started happening after a full knee replacement surgery. The pain has caused me to lose sleep to many nights. Anyway thanks for your supporting videos 👍🌟🌟🌟🌟🌟

[@toneandtighten]

You bet! I am glad you are finding them helpful and thanks for commenting!

[@noonieb3316]

Thank you so much. I've had the pain for over a year. I don't know why my doctor never told me to just do this. It felt like something slowly crept up my leg, and then it felt much lighter. I'm just starting to remember how normal feels like. Thank you so much to you and your lovely wife. You are both rockstars.

[@toneandtighten]

You're very welcome!

[@shinychammuni7931]

Same to me.

[@ambreenmirza2746]

I've watched numerous videos on sciatica pain relief and I must say yours was very well explained and understandable. I've been suffering from this problem for a while now and will definitely try these excersises. Thank you so much your video was extremely helpful

[@toneandtighten]

What a wonderfully kind comment, Ambreen! Thank you so much! I'm glad you found this video and I hope the exercises I've shared help you to feel better!

[@viktoriakireeva5860]

Ambreen Mirza So did it help??

[@salahuddinghazi4242]

Madam do u did that exercise is it reliable for pain

[@brendamc]

I have had severe sciatica pain right down to my calf foot and ankle I have taken your advice and the pain is remarkably improved. I have also taken note of keeping my posture straight. Many thanks🙏

[@toneandtighten]

You are so welcome! Glad it helped!

[@jasnastipanovic6797]

I hear you, my left ankle is hurting horribly and calf foot too.

[@jenniferrodriguez2275]

Hi when doing these stretches did you feel your pain increase in you calf and leg ? Thank you 🙏

[@antoineleedolliole7549]

I want to give you my thanks. The way you present this material is my personal favorite, diving right into useful information that is broken down and made easy to understand immediately. These exercises have eliminated my lower back pain!

[@toneandtighten]

I appreciate your kind comment!

[@princessdansuz]

What is happening in me right now. It's about 2 years I am experiencing such kind of unusual pain . I am going to start my exercise. Thank you so much

[@sachinverma5261]

I am suffering from sciatic nerve pain for almost three months and it is not getting better as I have tried all the exercises. Now I will try this exercise as your video. Hopefully it works. Thank you

[@toneandtighten]

Best of luck!

[@megachucy]

I've had sciatic nerve pain for about 10 years. I was seeing a chiropractor once a week in those years. In the past year it suddenly stopped. I was told not to lift anything heavy as it causes the sciatic nerve to react. Since I've been careful not lift anything heavy, the pain went away. I dont see the chiro anymore unless it comes back but hasn't yet. And if it does, I have a tennis ball I use to press against the nerve and it helps. YEaaaaaa!

[@toneandtighten]

Thanks for the tip, Zoe, and I'm so glad to hear about your progress! Keep it up!

[@williambarker5340]

My pain is aggravated when I do cuchi cuchi .Seriously...

[@SeaniMonsta]

10 years of pain and how many chiro appointments did you spend your hard earned cash on? I'm a math guy, my calculations say, invest in a Physical Therapist.

[@ma.esther9637]

Thank you doc😀. I have a sciatic pain for more than 5 years due to slip disc and these exercises really helps a lot.🙏

[@toneandtighten]

You are welcome! I am glad these are helping and thanks for sharing!

[@bethwebster2077]

You do a fabulous job of explaining the pain source. Super easy to follow! I'm starting to work on your exercises and pray they help get rid of my pain! Thanks for all your efforts in making this video!

[@toneandtighten]

Thanks so much and you are welcome! I hope they help relieve your pain!

[@adth123ify]

@@toneandtighten I couldn't of said it better. Thank you sharing your knowledge. Dealing with the pain is depressing at times. Videos like yours gives hope.

[@kimbichristopher5790]

Hi Jared. May God continue to bless you for this video. I'd been in excruciating sciatic nerve pain for the past 2 weeks. Visited chiropractic guys and did estim but none helped. I watched your video this morning after taking my pain reliever and decided to try your exercise. BEHOLD IT WORKS LIKE MAGIC. I've been to work and back and decided to send you my words of gratitude. Thanks a million. So recommended for herniated disk.

[@toneandtighten]

You are so welcome!

[@vanessacs322]

The aching pain went away right after these exercises!! Thank you so much!

[@toneandtighten]

You're so welcome, Vanessa! That is wonderful news!

[@romyolarte7285]

Just experienced this pain of my back down to the back of my left knee a couple of days back and this video of yours helps me a lot to recover. Thank you.

[@toneandtighten]

Wonderful news! You are welcome and thanks for sharing.

[@domingaradam186]

After watching your video and follow the instructions how to get rid of the Sciatic pain several times, the tingling I feel from my legs and foot has gone away ..my back pain has improved .. I will continue doing this if ever I have pain .. it is awesome big helped to me .. thank you so much.

[@mamathanaik2658]

Hi whether your pain completely gone?

[@SleeplessNSeattle]

My sciatica pain had me actually crying having to sit in a car for an hour. Thank you so very much for reducing my pain enough to rest. I have great hopes for progress with these exercises -- it's now up to me! Thank you.

[@toneandtighten]

I hope you continue to feel better!

[@sheenaaddis9216]

This has helped even short termed with the numbing in my leg and foot! Super helpful!

[@toneandtighten]

Wonderful news, sheena! I hope they continue to help you!

[@AircooledMisfits]

This stretch is the one that did it for me, thank you! It happens every so often. When it does its ibuprofen and a heating pad for a few days. I tried all the leg stretches from other peoples videos and really didn't help much. Getting ready for a miserable nights sleep, if I could sleep from the pain...I searched for another video and stumbled on this one. I did these stretches and the pain was gone! I really was in disbelief, did the stretches again and got back into bed with no pain and fell right to sleep! Again, thanks so much!

[@toneandtighten]

Oh, I am so happy to hear that! You are so welcome and thank you for sharing, Frank!

[@olgaprokopieva2692]

Thank you for sharing these, It helped me. I started doing daily stretching to relieve the uncomfortable tension. Most of the stretches were forward, Without knowing it I did these two stretches backwards couple of times in my routine without thinking much of them. And left them out cause they were not part of the routine I am used to. But today I watched your video and diliberately did these backward bends. The relief was magnified and felt straight away. From now on these backward bends are in my routine.

[@sammymontego2217]

OMG I have been in pain from my back with tingles and pain in my right leg for over a month with no answers. This was the answer! I noticed how I couldnt lay on my stomach at night when sleeping as my leg would have so much agony i would whimper just rolling back to my side. When he had his wife stretching her back that it all made sense! I needed to do the downward dog yoga pose to put things back into place this whole time. I had to use a pillow or my leg would be in agony, performed downward dog pose off and on for maybe 8 minutes and when I stood up I could stand straight without feeling tingling or pain in my leg. Thank you so much!

[@toneandtighten]

Wonderful! You are welcome!

[@thepuglady3931]

Not only is this extremely educational, it’s very helpful knowing these are the exact exercises I need based on what my MRI said! Thank you!!!

[@toneandtighten]

You're very welcome! Glad it was helpful!

[@marcuswilliam3442]

Great

[@sunisafrock9831]

I love your explaination. It's very clear and easy to understand. I am a thai massage therapist and lots of people come to me with this problem. So I will show them your video so they can help themselve as well. Thanks a lot your great work!

[@toneandtighten]

Sunisa - thank you so much for your kind comment! I appreciate it. Best of luck to you with your massage therapy practice. Thanks for sharing my video with your clients!

[@cpafcma]

The best video I have seen ever!. Right on.. Learned a lot. Yes, your wife loves you. God Bless you both.

[@toneandtighten]

Aqeel - thank you so much! I am glad that it was helpful!! And thank you for your kind words about my wife. I appreciate it! Have a great day.

[@joannareyes6164]

Hi now viewing your program for the first time it was very informative, loved the charts and your explanations were simple and to the point. So appreciate you taking the time to do this. Now I know what to do should this excruciating pain attack me again. I have already subscribed to your channel and will be following you from now on. Who knew that getting old would be so darn challenging. Thank you for what you do, you are a true blessing to those who can't afford to visit a professional like yourself. God bless you and your God given gift and your beautiful wife. You both look so healthy. Thank God.

[@earthandnaturesounds8983]

I just found your video. I'm age 51 our family is extremely active. It's been 2 days and the pain in my right leg is so intense the longer I walk around. So I skipped Pilates today and did the stretchers you recommended. I feel the pain centerlizing in my upper leg and back. I guess I'll continue the regimen. Thank you for the simplify the info. Stay healthy and blessed 💖🙏🏼

[@toneandtighten]

You are welcome! I hope you continue to find these helpful!

[@khmay7803]

Thank you so much Jared for explaining about what is a sciatic nerve, I’ve been having so much pain in the back down to my leg specially in the front of the thigh and some days I drag my leg to walk and can’t left if off the ground. They told me I have all these symptoms you mentioned. My question is if I start with your exercises can I do all of the positions all in one section or should I start each position separately, and how many times a day can I do it and for how many days. I’m sorry for all these questions but I really almost gave up on doctors, because all they do is give you pain killers and no solution. Thank you once again and God bless you.

[@roberthopkins8833]

I have the same problem, pain down the front of my leg. What did you do to help/fit that?

[@lionking6905]

wow..so happy and excited watch this video. I had my back pain for years, and hope this video is the answer. thank you so much.

[@toneandtighten]

You are so welcome! I hope these exercises help you and thanks for commenting!

[@rohitkalla7515]

Did it work ?

[@laurafarle3954]

Thank you for an excellent explanation regarding the nerve pain I feel down my leg into my ankle . The analogy you used regarding the compression of a disk was so simple. I am suffering so much at this time. I am awaiting an MRI later this month . The goal of the exercises, to move the pain up out of the foot and leg toward the lower back is so useful to me. Thank you for using clear language. You are an excellent communicator . I feel empowered thanks to this presentation and will begin these exercises immediately !

[@toneandtighten]

You are welcome, laura, and I am glad you found this video helpful! Thank you for your comment!

[@ednaaminataweay968]

Thank you u are great

[@bobparajames12]

Thank you, doctor. I am watching you from Papua New Guinea 🇵🇬. May God bless your professionalism.

[@conniebrown5594]

As a PT, and having received instruction in McKenzie techniques, I always que my patients on differentiating their sciatica pain extending from low back/buttocks to different points down their leg, to what is an end range low back stretch/ pain or discomfort, that anyone would feel. Since pain limits mobility, I use another body part to explain. I demonstrate by using end range extension of my index finger's PIP joint by my opposite hand, that the client then also does on themselves. I instruct them if they have a stretch discomfort, but not their original pain, then that is not the same, and a normal response. As you did, I also discuss the importance of centralization of the pain, but if the low back muscles are not relaxed, they may cause a pull on the spine where nerves exit the lower spine or peripherally due to tight muscles in the low back, buttocks or leg, making it more difficult to also "floss" the nerve. So, relaxation is important when doing these exercises. Now, with the standing exercise, I noticed you didn't instruct your wife to put her hands on her hips. Is this a new way of doing the standing exercise or a new end point exercise that the McKenzie Institute is teaching? I'm not sure this standing trunk extension exercise is the best progression from the prone exercises. I can imagine the tension build up in the legs, buttocks and back with the hands in front, as the client is going back into trunk extension. I would think this a great progression, but only after they have performed standing with hands on the buttocks first, to be able to relax going into trunk extension, as this would be what they would want to achieve if arms are in front of them. Also, depending on the proximity of the bulge of the disc to the nerve, to help with decreasing and centralizing their sciatica pain, a person may need progression of position of legs in relation to the trunk by shifting legs to one side or the other, before being able to tolerate the trunk and legs in midline.

[@charmainemaloney8872]

It worked!! I can walk again pain free after a days of stiffness and pack pain. THANK YOU! For the education and the exercises. 🥰

[@toneandtighten]

Oh, what wonderful news! You are so welcome!

[@velocityde1]

Congratulations

[@velocityde1]

@@toneandtighten I am in extreme pain can't sleep can't drive all the time pain pain pain

[@kate8973]

Thank you for the sciatica video. I have had severe nerve pain down my whole leg to ankle for 5days ...I did your exercise this morning and it is 95% improved!,,,,pain free. Amazing and so happy to find you. Kate

[@toneandtighten]

WONDERFUL news, Kate!! I'm so glad you found this video and it helped you so much! Thanks for sharing your success!

[@jamisonholly9482]

Your videos did help a bit I'm gonna keep doing this. I keep getting severe lower back pain, not in my legs just by the tailbone. Thank you for posting these. You're a good man helping out us old folk

[@toneandtighten]

Glad to help!

[@DonnaLynneS]

Wow, I felt better. I have a sciatic nerve pain on my left leg. Thank you so much. I feel really good. Keep up the excellent work from Ontario, Canada

[@toneandtighten]

You are welcome, Donna! I am so happy to hear you are feeling better!

[@Mantej_sudan]

How I also have this pain from 9 months I have done many physiotherapy but there is no relief...

[@stevenhosea4849]

Donna Sharma No. Yes. Hi. Happens.

[@neoncat9573]

@pablohoney086 My pain is also in my thigh, and the pain does travel to the front of my leg. I hope you are using a walker! If you look at Amazon you could find a walker for under $50. It would be very helpful and comforting, it will support you. It will allow you some mobility in the meantime, until you get better. Hopefully it will take the pressure off and help you heal, as well.

[@salaunabajracharya7512]

My buttock pain started after coughing non-stop for about 3 weeks. It's pretty hard to walk in the morning..I just went through your videos of what might be causing the pain. Self test resulted in bulged disc symptoms. I did this exercise just once and it really helped ..

[@debramoody4695]

I’m dealing with the exact same thing after coughing really hard. Indescribable pain. Hope you’re better!

[@Mmetja-Tau]

Hi there,,, i am in the same situation here,,, been suffering a back pain until lately when I started coughing and then the sciatic pain also started. Have started the stretches and will monitor progress,,, thanks for the video

[@alexanderoladipupo2791]

​@Girly-Ann Hi Ann, did these exercises help? Cos I'm experiencing the exact symptoms and pain you explained on here. Please 🙏🏽 kindly get back to me. Your response will be greatly appreciated. Thank you .

[@heloisearmes3924]

Is it safe to continue barbell hip thrusts with sciatica? I used to do 300 lbs and now I’m just doing 155 lbs using low bench. I started doing your gentle strengthening exercises last night and this morning, I’m feeling great. I stopped doing sit ups and moved to planks. Your videos are really great!!

[@JuliusAdeleke-b4g]

I've been suffering from this disease for the past 10yrs now, i only hope it relief me after the exercise

[@marcellebroussard2416]

This makes so much sense. Thank you for sharing in layman’s terms! I will start my stretches NOW!

[@toneandtighten]

You're so welcome!

[@estherg.williams928]

Hey I am dealing with sciatic nerve pain and these exercises really help me the very first time I try them. Thank you so much. So effective.

[@briaparton8717]

Same here

[@toneandtighten]

So glad to hear that! Thank you for sharing!

[@Phil-lb8eh]

Thank you, I’ve been having this aching pain down my legs and I will try these exercises.

[@toneandtighten]

You are welcome! I hope they help!

[@ulerio2]

Omg I watch this video last night and starting doing these exercise and I already feel bettter!! Thanks you soo much ❤️

[@toneandtighten]

You're very welcome, Christina Ulerio! I hope they continue to help you! Thanks for commenting.

[@karanmalik9712]

are u totally cured now?

[@divyasanjeeev]

Oh my God!!!!..unbelievable...it just works in seconds...I dont have enough words to thank you Doc, you are just awesome👨‍⚕️

[@toneandtighten]

What a GREAT comment, Divya! I'm thrilled you got so much relief from this! Thanks for sharing!

[@ricardajames5769]

I was desperate to relieve my pain. After I watched this video, I tried the exercises and the majority of the pain is gone. I couldn't believe it! Thank you so very much. Please keep posting!!

[@toneandtighten]

That is amazing to hear, Ricarda James! I am so glad this video helped and thanks for sharing.

[@alencetina7229]

I have problem with this condition for a long time and it goes right down to my feet and have a tingling and numbness sensation that makes me cry when the pain start ...i work for 12 hours per day on my feet and sometimes it's a really crazy pain....but your videos helped me so so much so i just want to say a million thank you for your exercises that helped me a lot ....❤❤❤

[@miguelcontreras7800]

Excellent teacher. Very clear explications and easy to duplicate exercises. Helped me to heal my leg pain in short time. THANKS!!!

[@toneandtighten]

Miguel - Thank you very much! I appreciate your kind words and I am so happy to hear that your pain is gone!! That's the best news ever!

[@simonsame]

After a couple of surgical procedures and physical therapy sequences, I get for the first time the best explanation for the whole phenomenon from your thoughtful and very demonstrative (with your partner) presentation. The graphics are great too! Congratulations on your creativity and public service! The exercises are easy to do and work well for me!

[@richmccann1513]

Never seen it explained this way before. That was great. Thanks.

[@toneandtighten]

You bet!

[@nancyjoshua3105]

@@toneandtighten thanks alot sir God bless you for helping people out there.

[@johnarmlovesguam]

I have herniated two cervical discs years ago which I have managed successfully by avoiding injury and behavior modification. In March I strained my lower back which resulted in sciatic pain that I haven't been able to remedy. These two exercises have helped me. I hope to return to my garden soon. Thank you for your good work. 70 year old male.

[@toneandtighten]

Wonderful to hear and happy to help!

[@tourdfrance9263]

I’m back to you! You really made a huge difference in my neck/shoulder pain that no one helped me to fixe it except you🙏now I have lower back/pinch nerve, I will definitely going to try it as you explained it so well and it really make sense! I’ll let you know Sr Ps. Thx to your beautiful wife for being the model to help us 💜🌷🙏I’ll be moving better just like her after :)💃🏻🙏🙏🙏🙏🙏

[@toneandtighten]

I am so glad to hear this! Thank you for sharing!

[@maygrace379]

Thankyou for your explain I also have..sciatica.pain for. longtime

[@elisabethreay6257]

I haven’t had relief like this in weeks! Thank you so much for your wonderful advice and direction. DEFINITELY subscribing!

[@toneandtighten]

That is AMAZING! I am so glad this helped you so much and thanks for your support!

[@AbhilashKoora]

Hi, Sitting causes lot of pain for me, could you please share healthy postures for Disc bulge, thanks in advance

[@mattyshaw8646]

I've been suffering from lower back pain on and off for about 8 weeks now. I've just seen your video. Read most the comments and they all sound positive. I'm going to start the stretches today. Fingers crossed 🤞

[@toneandtighten]

I hope you find them helpful!

[@frechfernan8954]

How is it goin?

[@flyleedollor22]

Definitely help answered a lot of questions I had. My pain first started with my back. I played basketball for about 25 min after I finished the pain shot through my but area and eventually to my left leg. Eventually I couldn’t move without intense pain. What’s your best advice I been in bed rest since then

[@toneandtighten]

Like I mentioned in this video - treatment is going to depend on the cause of your pain. If you're young and ballin it definitely might be a slipped disc. If that's the case these are the exercises I would recommend. If they don't help you, I would recommend going to see a local Dr or physical therapist to help you with the problem. If we intervene early enough the prognosis actually becomes a lot better.

[@briannayt1289]

Hi! I have a question. I’ve been suffering from sciatica leg pain since March. It ranges from my left buttock down to my calf. I’ve tried so many remedies such as icing it and putting icy hot cream, but nothing seems to work. It hurts most standing up after I’ve been sitting down. Is it bad if when I do the “ cobra “ pose you suggested and I start feeling pain in my left buttock, but not down my leg? Should I continue the exercise?

[@MariaBarbosa-ie9xi]

I like the introduction it's well explained, I will try to do it because I am an extremely pain, I definitely will FOLLOW the video. I share with someone already. Thank you very much

[@toneandtighten]

Maria, thank you very much! I appreciate you sharing this with others and I am glad that you found it helpful! I wish you all the best!

[@shreyasheesarkar78]

You are a god send!! I was in extreme pain and stiffness for almost 3 months. I could not get out of the bed in the morning as my left side won’t move due to this sciatica pain. I went to the doctor last week and he suggested an MRI if the pain lasted after the prescribed medication. And then I came across your video. I did it for 2 days and took some rest and I am all good. No more pain and stiffness. I wish I could’ve found this video earlier. Many thanks!!!

[@toneandtighten]

Oh, love to hear this has helped! Thanks for sharing.

[@natalieroberts1830]

I loved this demonstration .I have been struggling with this pain for a very long time hoping this will really help me. Planning on definitely doing this.

[@toneandtighten]

Thank you, Natalie! I hope these exercises are helpful for you!

[@christinedias7612]

Hey, my husband is having a severe pain in his back it's just what you described.. He's gained some weight due to this quarantine period. Is it OK for him to do thile above exercises with the big tummy.

[@markking9540]

Great video. Tried this immediately after watching. Felt great will continue

[@toneandtighten]

Mark King- awesome! I am happy to hear that it helped! Thanks for watching and leaving a comment. Have a good one.

[@CD-lw6fl]

Very informative video. I really appreciated how you spoke about how and why sciatica occurs. Was wondering if the cause of the problem was in a tight glute muscle, what would you recommend as a way of treating it. Specifically again the kind of exercises i should do. In my case, i have very little pain in the lower back with quite a bit of pain in the glute and also just below the calf.

[@carolineizquierdo9867]

I started with the exact symtoms you gave, so i did the excercises and wow it really helped me. Thank you 👍🙏.

[@toneandtighten]

You are very welcome! I am so glad they helped and thanks for sharing.

[@rakeshgoud8670]

How much time it will take ma'am plz tell me

[@jasminkasubotic122]

Thank you for explaining . Now I better understand what is sciatica .

[@toneandtighten]

Jasminka - You are welcome! I am happy to hear that this was helpful for you! Thanks for stopping by and leaving a comment!

[@khozamdleleni4725]

Am Khoza from Eastern Cape South Africa am suffering a lot from sciatic nerve pain eversince I was involved in a car accident and the doctors had seen a crck of the bone od the spinal cord on the waste. Whoa, sometimes I become paralysed for a month being bedridden. I am so grateful to see these exercises. am going to try doing them . When the pain comes it becomes unbearable 💔

[@saldiemclymont2875]

Thank you for these exercise I'm definitely going to try them

[@toneandtighten]

You're so welcome, Saldie! I hope they help and thanks for commenting!

[@konami584]

Thanks Dr. I saw some other youtube and did the exercise, and it actually bring back the buttock pain..so i stopped. i had it like 1 month already..started when i lift a heavy school bag from car. This is the first time i have back pain for such a long time period. Used to be a body builder . .now weak like a kitty cat... iisshh

[@toneandtighten]

You are welcome, Moses! I hope that this helps with your pain! Good luck, my friend!

[@shan.abeyrathne]

Thanks Jerad for the explanation. I’ve been doing these exercises for some time now and I feel great already. ✌🏼

[@toneandtighten]

You are welcome! I am so glad you are noticing an improvement and thank you for sharing!

[@thanushr6710]

I usually never comment on any video, for a person like me who usually hits gym regularly who mostly keeps the back straight and yet i was struggling with this scary pain and thanks for those exercises helped alot and yes got instant relief. If it helps for a person like me I am sure it will for u too. Thanks so much❤️

[@toneandtighten]

Oh, wonderful news! So glad to hear that!

[@ruthirvine193]

Thanks soooo much. For starters you’ve given me HOPE as I keep being told there’s no way the bulge can go back in without surgery! I’ll start with your few exercises and from the comments below am very excited for good results. Apparently I’ve a mild bulging disc between L4 & L5 but my pain goes all the way down to my big toe! Man oh man, can’t remember the last time I slept. Great to have a benchmark in feeling the pain move up the leg. I’ll keep ya posted. Thanks so much again

[@toneandtighten]

You are welcome, Ruth! I hope you feel relief soon!

[@kvtsf5268]

Feel better after the exercise..Thanks a lot!

[@toneandtighten]

kvt, that is awesome! I am happy to hear that. Thanks for leaving a comment!

[@egoistically]

Thank you doctor.. it relieves my pain 😭😭😭😭😭

[@toneandtighten]

I'm so glad it helped you, Eza! Thanks so much for commenting!

[@agpharoah]

thanks so much i just injured my back at gym yesterday and hardly could walk, i just did these moves in the office and feel already kind of better, great thumbs up doctor

[@toneandtighten]

Wonderful news! You are so welcome!

[@loveisallthereis8761]

OMG!!!! This is really helping me so much ! I can’t believe it! Thank you 🙏!

[@toneandtighten]

Oh I'm so glad it helped you, Earthstone 22! Thanks for sharing your experience!

[@Nikhil-vy2lt]

Did these excercises gave relief from pain.

[@loveisallthereis8761]

Nikhil K : I got relief from the pain but the real solution for me was to step on a rusty nail and fall backwards in the right direction. My hip still hurts but the sciatic pain is gone !!!