Скачать или смотреть 3 Common Exercises/ Stretches That Worsen Sciatica (And What to Do Instead) 2025

If you’ve been searching YouTube, Instagram, or TikTok for ways to relieve your sciatica — but it keeps coming back or even feels worse after stretching — this video is for you.

A surprising number of common exercises and stretches actually aggravate sciatica, especially when your pain is coming from a lumbar disc issue or nerve root irritation. In this video, we’re breaking down 3 of the most popular moves that could be making your symptoms worse — and what to do instead.

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💥 What We Cover in This Video:
Why sciatica from a disc herniation responds poorly to some “classic” stretches

The Russian Twist — and how rotational torque affects your lumbar spine

The Standing Toe Touch — what it does to your spinal discs

The Seated Hamstring Stretch — and why pulling on the nerve pathway can flare your symptoms

Safer exercise alternatives to target the same muscles

When to stretch vs. when to stabilize

What to do if you’re getting pain down the leg, numbness, tingling, or sharp zings

🧠 What Causes Sciatica (And Why Stretching Can Backfire)
“Sciatica” isn’t a diagnosis — it’s a symptom. The term describes pain traveling along the sciatic nerve, which runs from your lower back through your hip and down your leg. While piriformis syndrome and muscular tension can contribute, most true sciatica cases in active individuals come from:

Lumbar disc herniations

Foraminal stenosis (nerve root compression from narrow passageways)

Spine instability or asymmetrical loading

That means stretching the hamstring or repeated forward bending can actually pressurize the nerve pathway even more — especially if done too early in recovery.

🏃‍♂️ Sciatica and Exercise: The Mistakes We See
Many runners, gym-goers, and weekend warriors try to “work through it” by doing exercises that look good on paper, but don't match their condition:

Russian twists are often recommended for core control — but if you have a disc issue, twisting with load can worsen nerve compression.

Toe touches stretch the posterior chain — but they also flex the spine under tension, which is a bad combo for discogenic sciatica.

Seated hamstring stretches put direct tension on the sciatic nerve, which is already inflamed.

We’ll show you modifications in this video that give you a similar training effect without making symptoms worse.

💡 What You Can Do Instead
If you’re cleared for movement but your symptoms still flare with certain stretches or workouts, try these instead:

Core stability work (e.g., dead bugs, bird dogs)

Nerve flossing (only if tolerated)

Hip and thoracic mobility drills that offload the lumbar spine

Hamstring strengthening through isometric or eccentric patterns — not overstretching

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