Sciatica: What Not to Do — And Why Stretching It Can Make Things Worse

If you’ve ever experienced sciatica, you’ll know how frustrating it can be.

Pain, tightness, or tension through the buttock.
Down the back of the thigh.
Sometimes into the calf, foot, or outside of the shin.

And almost everyone thinks the same thing:

“It feels tight… I must need to stretch it.”

That instinct makes sense — but when it comes to sciatica, stretching is often the last thing you should be doing.

The Common Mistake With Sciatica

Sciatica isn’t a muscle problem.
It’s a nerve problem.

Yet most people treat it like a tight hamstring or glute — stretching it repeatedly, hoping it will ease off.

Sometimes this gives short-term relief.
But very often, the pain returns… or even worsens.

Here’s why.

Think of the Sciatic Nerve Like a Rope

Imagine your sciatic nerve like a rope running from your lower back, through the pelvis, and down the leg.

Now imagine there’s irritation or compression near the top of that rope — close to the spine.
This could be coming from:

• A disc issue

• A joint problem

• Tight surrounding muscles

• Reduced space around the nerve

If one end of the rope is already irritated, and you start aggressively stretching the other end (by pulling the leg, bending forward, or stretching the hamstrings), what happens?

It’s like a game of tug-of-war.

You’re not freeing the rope — you’re pulling harder on something that’s already sensitive.

And nerves don’t respond well to that.

Why Stretching Works for Muscles — But Not for Nerves

Muscles and tendons are soft tissue.
They’re elastic, adaptable, and designed to lengthen.

Nerves are different.

They’re highly sensitive and don’t tolerate compression or tension very well.
They can become irritated easily — especially when repeatedly pulled on.

That’s why stretching the back of the leg when you have sciatica often leads to:

• Temporary relief

• Followed by the pain returning

• Sometimes worse than before

You’re stretching muscle and nerve together — and the nerve is usually the limiting factor.

So What Should You Do Instead?

The goal with sciatica isn’t to pull harder on the nerve.

The goal is to:

• Reduce irritation at the source

• Improve how the spine and hips are moving

• Build strength so the nerve isn’t constantly being aggravated

This requires understanding where the problem is coming from — not just where the pain is felt.

And that’s why generic stretches and random exercises so often fail.

Not All Sciatica Is the Same

This is a crucial point.

Two people can have very similar sciatic pain down the leg — but completely different underlying causes.

That’s why a one-size-fits-all approach doesn’t work.

At ARC Rehabilitation & Pilates, we focus on:

• Identifying the root cause of your sciatica

• Understanding why it hasn’t settled

• Creating a structured rehabilitation plan based on your body

We don’t hand out generic stretch sheets or guess our way through it.

We assess properly, explain what’s going on in clear language, and guide you through a plan designed to actually resolve the issue — not just mask it.

How We Help at ARC

Our approach to sciatica is rehabilitation-led.

That means:

• Understanding what’s irritating the nerve

• Removing the things that keep winding it up

• Improving mobility where needed

• Building strength and confidence so your body can tolerate everyday life again

Once you understand the why, recovery becomes far more straightforward — and far less frustrating.

Ready to Get Help?

If you’re experiencing sciatica, or if stretching and rest haven’t worked, getting proper guidance can make all the difference.

You don’t have to guess your way through it.

👉 Book an appointment with us today - Book An Appointment
Let us help you get to the root of the problem and start you on the path to recovery.