The ONE Exercise You MUST Do For Sciatica Pain Relief (WORKS FAST!)

The ONE Exercise You MUST Do For Sciatica Pain Relief (WORKS FAST!)

Alleviate sciatica pain FAST with this one amazing exercise! Dr Jared Beckstrand demonstrates a simple exercise you can do right at home to relieve sciatic nerve pain, decrease numbness/tingling, and feel better fast! Includes BONUS exercises for your specific sciatica as well!






“Sciatica” is pain, numbness, tingling, or burning that typically starts in your lower back or glute and travels down the back of your leg. It is the characteristic presentation of some sort of irritation to the sciatic nerve.

These sensations of numbness, tingling, or pain are the result of an irritation to the sciatic nerve. Whether it’s a disc in your back, your vertebrae, or a muscle – anything that impinges and puts pressure on the sciatic nerve can result in sciatica nerve symptoms.

Now depending on the exact cause of your sciatica, the treatment exercise progression looks a little different. For example there are certain exercises I would give to a patient with sciatica from a bulged disc that I absolutely would NOT recommend for someone with sciatica from stenosis or degenerative disc disease (it’s crucial that you check with a local healthcare provider for exercises specific to your unique diagnosis).

While these various pathologies are all treated a little differently, today I wanted to demonstrate for you the one exercise I give the majority of my patients regardless of the cause of their sciatic nerve pain.

Think of your nerve as a “string” (or “floss) from your back to your big toe. Somewhere along the course of this nerve, something is “pinching” the nerve and causing pain (or numbness or tingling) sensations. What we need to do is “stretch” or “floss” this nerve back and forth to free it up from this “pinching” and decrease the painful nerve signals. This is best accomplished with “nerve glides” or “nerve flossing”.

0:00 INTRO

As I mentioned above, it’s crucial that you perform the right exercises for the specific sciatica diagnosis you’re dealing with. This ensures the best outcomes and the best results for your specific problem or issue.

Please see the video links in the description above for additional help with sciatic nerve pain.

Did you try the exercises in this video? Did they help you? I LOVE hearing from you – leave your experience in a COMMENT and let me know how you feel!

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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 own 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.

#sciatica #sciaticnervepain #sciaticaexercises


  1. Johnbella on March 1, 2023 at 8:41 am

    i suffer for that pain and cracking of my bones

  2. Daws J on March 1, 2023 at 8:42 am

    The pain have gotten worse, I didnt know what I did wrong. All I did was 50 continously repetition on each exercises, but after I did all of them I was back at not going to be able to walk properly, what should I do Doc?, also I have taken a prescription drug that my Doctor prescribed for me to be able to sleep last night. Thanks and best regards.

  3. Lon Kincannon on March 1, 2023 at 8:43 am

    Thanks a lot!
    I think that I may have a piriformis muscle pinching the sciatic nerve. Pain seems to originate in the center region of my right glutes. Doesn’t radiate down my leg much at all. Feels like someone shot me in the glutes with an arrow. Pain varies from mild to an 8 or 9 level.

  4. K R&purple on March 1, 2023 at 8:44 am

    I have disc bulges, stenosis, piriformis pain and recurring scitica. I’m so tired of trying to figure out which ones to do some days.

  5. Shirley Gonzales on March 1, 2023 at 8:44 am

    I have sciatic pain. Bulging disc and degenerative stenosis. Oh and scoliosis.

  6. Brucking Filliant on March 1, 2023 at 8:49 am

    I must chime in with my thanks for this video. It was absolutely amazing. Yesterday I was hobbling like a complete invalid. I tried your "flossing" exercise and the periformis stretch, with little effect yesterday, but this morning my pain is nearly gone and my mobility has jumped from ~50% to about 90% or more. THANK YOU!!

  7. Vivek Kumar on March 1, 2023 at 8:50 am

    This was good Thanks

  8. Carmine Cuzzo on March 1, 2023 at 8:51 am

    How do you do this exercise when you can’t lift your leg & if you can your not in a real pain cause I can’t even sleep let alone smile & exercise so this man isn’t in any pain @all!!

  9. Rodrigo Borjas on March 1, 2023 at 8:51 am

    What if you have both bulged disk and stenosis? just avoid bulge disk bonus exercise?

  10. Praveen kumar on March 1, 2023 at 8:52 am

    I have very small movement,

  11. George Seco on March 1, 2023 at 8:52 am

    Do you have your Office in Miami FL ?

  12. krista hirschhofer on March 1, 2023 at 8:58 am

    What about warm or cold compresses?

  13. Hulk To The Rescue 10 on March 1, 2023 at 8:59 am

    It definitely relieved it thank you so much. It’s been bugging me since 2/23/2023 today is 2/27/2023 and I saw this video and it relieved it. Thank you so much and I’m happy I saw this video.

  14. sneha mariya sebastian on March 1, 2023 at 8:59 am

    Hi, I’m sneha. I’m 31year old. I’m suffering from Sciatica for more than 10years. To be honest, I’m fed up. Does this exercise help me ?? I did try exercises earlier. When I’m in severe pain I can’t do any of these.

  15. Biswamintra Thakur on March 1, 2023 at 8:59 am

    one video for lumber spondylosis please….

  16. sreebharathi D04 on March 1, 2023 at 9:00 am

    Had this pain from 2 months but after practicing this for 2 3 day got little relief
    Thank you
    Namaste 🙏 from India 🇮🇳

  17. Kudzai V on March 1, 2023 at 9:04 am

    Thank you sooooo much! It worked!

  18. Joshua Paletta on March 1, 2023 at 9:09 am

    Big help! Thank you sir!

  19. MikeMikeActual on March 1, 2023 at 9:10 am

    I’ve been having bad lower back pain, can barely walk hunched over like an old man!! My lower back pain is gone & I’m able to stand up straight again & walk upright but now the pain is shooting through my hip into my thigh & it’s excruciating!! I’m praying that it’s nothing permanent & just something possibly overworked or bruised!! IDK!!

  20. Alex Myers on March 1, 2023 at 9:13 am

    so my pain goes from the back of my right hip, sort of close to my spine, and travels down to the right side of my knee. so it doesn’t shoot just straight down.what exercise should i be doing

  21. Prince on March 1, 2023 at 9:15 am

    That last one works!!!! Huggggeee relief omg THANK YOU SO MUCH life saver

  22. J A on March 1, 2023 at 9:15 am

    My problem is I have 3 herniated discs and DD 😢 so what do I do?!

  23. Pankaj Kumar on March 1, 2023 at 9:15 am

    Can you help regarding charcot Marie tooth disease ( HMSN)

  24. Juliet Willie on March 1, 2023 at 9:16 am

    Hi good night, blessings
    Would these exercises work
    Thank you, will wait 4 reply

  25. Patrick Houston on March 1, 2023 at 9:16 am

    It is not hurting the back of my leg it is hurting in the front of my leg in my thigh

  26. LOWlife on March 1, 2023 at 9:16 am

    My leg starts shaking violently when I do the first stretch. =(

  27. strafrag1 on March 1, 2023 at 9:17 am

    Thanks for your help with this video. I just tried it and it does help. Cheers.

  28. Sarah on March 1, 2023 at 9:19 am

    Those stretches were such a relief at 3am when I couldn’t sleep so thank you!

  29. Luck net on March 1, 2023 at 9:19 am

    One more coment

  30. madhuri G on March 1, 2023 at 9:20 am

    Hi, I am suffering from sciatic pain from 3 years. I am doing your exercises from 2 days. I have a question that, do we get more pain at starting days doing these exercises.

  31. Courtney williams on March 1, 2023 at 9:21 am

    I have damaged my sciatic nerve don’t know what to do

  32. Laura Carrasco on March 1, 2023 at 9:21 am

    I tried this and it made the pain worse 😢 I think I did it wrong

  33. Joyce Hartman on March 1, 2023 at 9:22 am

    Can it help rheumatoid the exercises I’ve got sciatica wear and tear in my back having exercises ok for me

  34. Ferrari_Guy on March 1, 2023 at 9:22 am

    Thank you Doctor for this video! It’s been a life saver and pain reliever for me.

  35. Kc Indra on March 1, 2023 at 9:24 am

    Sir i have pain my left side area back side .daily how can i relief .

  36. VINTECH on March 1, 2023 at 9:25 am

    very effective … thanks man

  37. Pa Nou Thao on March 1, 2023 at 9:27 am

    I only get sciatic nerve pain when I’m pregnant. Which exercise is right for me?

  38. Denise Marsh on March 1, 2023 at 9:28 am

    I don’t have a full diagnosis of sciatica because of insurance Cannot get tests yet because they won’t cover until then. I am a teacher with small kids so it hurts me literally and I also dance. I am so glad to have seen this. QUESTION: .do you have to use a table.? My apartment is small and just got rid of some clutter .You gained a new follower!

  39. Mar Costa on March 1, 2023 at 9:28 am

    Thank you for sharing. Today I had another fisio treatment; some exercise went wrong, I came home and the sciatic nerve started to hurt. Now, I am watching you and put some heat on my low spine. I’ll do these exercises. Actually my column has stenosis and two hernias…😢

  40. mama bear on March 1, 2023 at 9:30 am

    First timer here. I’m gonna try all of these

  41. Aasis Tamang on March 1, 2023 at 9:30 am

    Sir can i take madicin which madicin is good

  42. Kaushik on March 1, 2023 at 9:31 am

    Can i do this exercise lying on floor cause i dont have the table. Thank you.

  43. Melissa Tinsley on March 1, 2023 at 9:31 am

    I just did these stretches for the first time today. Already it has taken away my horrible sciatic pain. I’ll keep doing them. Thanx so much.

  44. Bishnu Gurung on March 1, 2023 at 9:31 am

    M 34 year old women … N I have suffering from this pain for last 1 year…. I consult with lots of docters still I couldn’t come out from the pain…. So I have decided to follow few exercises from youtube. So now m following every day your recommended exercises n m finding much better… Thank u so much

  45. Patriot Welder on March 1, 2023 at 9:32 am

    I could barely walk from the pain. I’m a welder and on my feet 10 plus hours a day. I did this stretch you first showed and wow I had instant relief! Thank you so much! What is everyone’s opinion on chiropractors?

  46. Justin Stuart on March 1, 2023 at 9:33 am

    I’m a man and I don’t wish to be crude but is it possible to get pain in the balls also due to sciatica? I’ve been to the Dr and my man bag is all good so why am I getting all this pain? The pain gets worse the more I walk. I also get the Sciatica pain same time

  47. Jacob Rickett on March 1, 2023 at 9:34 am

    You are awesome man. ✊🤝🙏

  48. Johnbella on March 1, 2023 at 9:35 am

    this exercise hepls….but hopefully doc you can advice also what pain medicine to take to help

  49. Lucky H on March 1, 2023 at 9:36 am

    For all Indians thos who are suffering from sciatica pain your prayers have been answered
    Dr Samim MAU has a treatment for your pain .. 🙏🙏🙏

  50. Kekhriesetuo mechülho on March 1, 2023 at 9:38 am

    Im a powerlifter & i have been working out with heavy weight above 250+ kilos of Deadlift, squats for 8 years now. & I recently got this pain ! What should I do to get well ! I got a competition coming soon too in 2 months time