If you're over 50 and dealing with sciatica, you've probably discovered that not every exercise you find online helps.
In fact, some stretches can actually make your symptoms worse.
One of the reasons is that sciatica at 50 is often different from sciatica at 30. As we get older, our spinal discs and joints naturally change, which means the exercises that work well for a younger person with a fresh disc injury may not always be the best choice later in life.
In the video below, I demonstrate three simple exercises I regularly recommend to patients over 50, along with one common stretch I'd suggest approaching with caution.
In fact, some stretches can actually make your symptoms worse.
One of the reasons is that sciatica at 50 is often different from sciatica at 30. As we get older, our spinal discs and joints naturally change, which means the exercises that work well for a younger person with a fresh disc injury may not always be the best choice later in life.
In the video below, I demonstrate three simple exercises I regularly recommend to patients over 50, along with one common stretch I'd suggest approaching with caution.
Why Sciatica Can Be Different After 50
Many people think sciatica is always caused by a disc bulge.
While that's certainly one possibility, it's not the only cause.
As we age, the joints in our spine can also develop age-related changes, and the spaces where the nerves leave the spine may gradually become narrower. This means the sciatic nerve can become irritated in different ways, which is why taking the same approach for everyone doesn't always work.
The important thing to remember is that age-related changes on a scan don't automatically mean pain. Many people have these changes without ever developing symptoms.
Related: Is chiropractic care good for sciatica?
While that's certainly one possibility, it's not the only cause.
As we age, the joints in our spine can also develop age-related changes, and the spaces where the nerves leave the spine may gradually become narrower. This means the sciatic nerve can become irritated in different ways, which is why taking the same approach for everyone doesn't always work.
The important thing to remember is that age-related changes on a scan don't automatically mean pain. Many people have these changes without ever developing symptoms.
Related: Is chiropractic care good for sciatica?
The Three Exercises I Cover
In this video, I walk you through three exercises that are gentle, practical and easy to perform at home.
Related: The best sleeping position for a disc bulge
- Supported Prone Extension. This gentle extension exercise may help some people whose sciatica is coming from irritation around a disc. I also demonstrate an easier standing version if getting down onto the floor is uncomfortable.
- Seated Sciatic Nerve Glide. The sciatic nerve needs to move freely as you bend and straighten your leg.
A gentle nerve glide (sometimes called nerve flossing) can help encourage that movement without placing excessive stress on the nerve. - Seated Piriformis Stretch. Sometimes the sciatic nerve is irritated around the buttock rather than the lower back. This exercise targets the piriformis muscle, which sits deep in the glute and can contribute to sciatic symptoms in some people. I also show an alternative using a tennis ball if crossing your leg isn't comfortable.
Related: The best sleeping position for a disc bulge
One Stretch I'd Be Careful With
One point I really wanted to cover in this video is a stretch I often see people doing that isn't always appropriate.
For many people with sciatica, particularly if a disc bulge is involved, deep forward bending and aggressive toe-touching stretches can increase stress on the lower back and may aggravate symptoms.
Instead, I explain a safer alternative in the video and show how using a towel or strap can stretch the hamstrings without placing unnecessary pressure on the spine.
Related: How to sit with a disc bulge
For many people with sciatica, particularly if a disc bulge is involved, deep forward bending and aggressive toe-touching stretches can increase stress on the lower back and may aggravate symptoms.
Instead, I explain a safer alternative in the video and show how using a towel or strap can stretch the hamstrings without placing unnecessary pressure on the spine.
Related: How to sit with a disc bulge
A Few Tips Before You Start
Whenever trying new exercises for sciatica:
One of my favourite reminders is: Consistency beats intensity every single time.
Doing a few gentle exercises every day is usually far more effective than doing a big session once a week.
Related: What is a disc bulge?
- Stay within a comfortable range.
- Gentle is usually better than aggressive.
- Stop if your leg pain becomes noticeably worse.
- Consistency is more important than intensity.
One of my favourite reminders is: Consistency beats intensity every single time.
Doing a few gentle exercises every day is usually far more effective than doing a big session once a week.
Related: What is a disc bulge?
Final Thoughts
If you're over 50 and living with sciatica, don't assume that every exercise you see online is right for you. A more gradual, targeted approach often produces better results.
I hope this video gives you a few practical ideas you can start using today.
If you're unsure what's causing your sciatica or your symptoms aren't improving, it's worth having a thorough assessment. Identifying where the sciatic nerve is being irritated is the first step towards choosing the right treatment and exercises. If you would like to make an appointment for a full assessment, you can book an appointment online here.
If you have any questions after watching the video, feel free to get in touch here or leave a comment on YouTube.
P.S. If you like this type of video, subscribe to my YouTube channel, so you wont miss out on future videos.
I hope this video gives you a few practical ideas you can start using today.
If you're unsure what's causing your sciatica or your symptoms aren't improving, it's worth having a thorough assessment. Identifying where the sciatic nerve is being irritated is the first step towards choosing the right treatment and exercises. If you would like to make an appointment for a full assessment, you can book an appointment online here.
If you have any questions after watching the video, feel free to get in touch here or leave a comment on YouTube.
P.S. If you like this type of video, subscribe to my YouTube channel, so you wont miss out on future videos.
Can sciatica exercises make my pain worse?
Yes. If an exercise causes your leg pain to spread further down the leg or significantly increases your symptoms, stop and seek advice from a healthcare professional.
Should I exercise if I have sciatica?
In most cases, gentle movement is beneficial. The key is choosing exercises that are appropriate for the cause of your sciatica.
Is walking good for sciatica?
For many people, walking is an excellent way to stay active and support recovery. However, the right amount depends on your symptoms and the underlying cause.
How often should I do these exercises?
In the video, I recommend performing them once a day. The whole routine takes around seven to eight minutes, making it easy to fit into your daily routine.
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