STOP Sciatica Nerve and Low Back Pain FAST with 1 Stretch


STOP Sciatica Nerve and Low Back Pain FAST with 1 Stretch

may have seen my videos on sciatica before, but you haven’t seen this! This is the #1 best stretch for sciatic nerve pain—and I’m sharing it for the first time.

Today we’re going to talk about how to fix sciatica. I’ve talked about this before, but this is an updated video with a new stretch that I think is really going to help you.

The sciatic nerve is the longest and widest nerve in the body. Sciatica is pain that can come from your lower back and radiate down the legs.

The great majority of sciatic nerve pain involves a disc. An interesting thing about disc problems is that they typically come with a loss of the lumbar curve.

If you have sciatic pain, chances are you’ve lost the normal curve in your lower back. It’s essential to do what you can to restore this curve.

To restore your lumbar curve, you can do a stretch that involves a firm foam support. When you lie on the foam support, you create constant stretching of ligaments, muscles, and tendons.

The first 10 to 15 minutes of using this device will give you relief but won’t correct your curve. However, some interesting research shows that increasing the time you lie on the support to about 20 minutes every day could start to correct the curve.

This stretch may be uncomfortable at first, so work up to 20 minutes gradually. Start with 10 minutes every night and slowly get to where you can do 20 minutes comfortably. Even if your sciatic nerve pain goes away, continue to do this stretch to help correct the lumbar curve.


Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! This is the #1 best stretch for sciatic nerve pain—give it a try. I’ll see you in the next video.


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  1. What I love about this video is that when Dr. Berg holds up each of these foam rollers you can see a dip in the middle—meaning each were used repeatedly, ie., he has actually used each of them to properly evaluate their effectiveness 👍🏼

  2. Another caveat and maybe you already have a video on this but along with the stretching, it’s good to strengthen those supporting muscles for the length that you’re creating in those ligaments. So exercises like the prone row, or the locust pose are going to be very beneficial with the stretching as well.

  3. Doc, I love this stretch BUT…it’s a VERY DANGEROUS stretch if you don’t know where to place that foam roller. AND, if you don’t know that you need to support your low back with something. I was doing this stretch and it felt great. The muscles in the mid to lower part of my back relaxed like they hadn’t in a long time. BUT, I needed to curl my knees into my chest after every session because my lower back was in so much pain from being in that position for so long. I had to stop doing it because the pain in my lower back almost became permanent. No joke. I had to go to therapy sessions for my back to help. So, if you can maybe make an addendum video on how to properly place the foam roller and how to properly support the lower back during the stretch so that you don’t have that excruciating lower back pain afterwards, I would love to see that video. Thanks. 🙂

  4. I ve had the most extreme type of debilitating sciatica about 18 months ago(still in the final steps of recovery). We decided not to go to surgery just last month. Once i got the cortisone injection and able to dilute the inflation (and able to move) what helped me the most actually was the McKenzie stretch and always sleeping on my belly with a pillows under my neck to give myself a small McKenzie curve during night.

    Right now im practicing Ben Patrick’s “kneeovertoes” technique for a stronger and mobile legs where the pain appears. Finally im looking into the device called “reverse hyper” to straighten the exact spot on the lower back that is problematic.

    Wanted to share if this can help someone.

  5. I had terrible sciatica pain for 20 years. It crippled me many times, keeping me unable to work or enjoy any part of my life. I thought I would always suffer. Finally, I read about the piriformus muscle and how it effects sciatica. I stopped sitting on my wallet, keep my back pockets empty and my sciatica pain went away within days and has never returned.

    • If you were sitting on your wallet for years than I guarantee that one side of your QL is solid rock and the opposite extremely tender. I can also guess, that your get a veritcal low back pain at L5 level. If you think that my guess is accurate, then you must take some action to fix your QL. I hope that helps.

    • @Dambya Fiona stretching only increased my sciatica,shortening and strenghting piriformis muscle helped.

  6. just a update. After watching this video yesterday, I did this stretch twice and by immediately back gain reduced by 70%. just one day. plan to keep doing it. Thank you so much!

  7. Wow, thank you Dr Berg, the stretch is amazing, I tried many exercises on YouTube and none of them worked, your video showed up and the same say I started the stretch I felt relief right away, I am on my third day twice a day and it just keeps getting better, I highly recommend the stretch to anyone who is having back and leg pain❤️

  8. Thank you Dr Berg. This is huge for those of us suffering from this serious back pain 😇

    • From time to time I feel numbness on my spinal. Now it started to disappear since doing low carb since September of last year. 😒

  9. I didn’t realize back pain would cause leg pain as well. This is very informative. I always have pain in my back but lately I have been dealing with a tremendous amount of pain in my legs.

  10. Ya know what’s freaky? I am sitting here in PAIN with this and here is your video!!! Pain straight down to my ankle! I do have degenerate L4 and L5 and it decided to act up a few days ago. Never knew about this stretch before! Can’t wait to try it! Thank you!!

  11. Dr Berg. I started watching you 1 week ago. I gained 60 lbs over the last few years because of an injury and bad eating habits. I was at my wits end I came across you. I’m following your advice regards to my diet and I exercise regularly regularly. I’ve lost 3 inches of my waist and 2lbs in 1 week. I do Keto and IF together. It was hard at first but the cravings have gotten alot better. I replaced sodas with lemon water, electrolytes, green tea and coffee with butter. My eating window is getting smaller and smaller. I only eat when I am really hungry and I don’t snack. Thx Dr Berg for teaching me how to actually get healthy and lose weight. FYI I’m diabetic, high cholesterol, low Thyroids and high blood pressure. My blood sugar has been normal and I haven’t taken insulin in a days. Thx Dr Berg.

  12. I do this stretching everyday since I have back pain few months ago. It helped me a lot. At the beginning I couldn’t do longer time, now I can do around 15-20 mins. A suggestion for everyone, use a few bubble wraps and roll it, then secure it. Make a few and put them everywhere. So you can do the stretching anywhere anytime. I put one beside my bed, living room and my office. Whenever I’m sitting for too long and my back is getting stiff, I will do this stretching to relieve the stiffness.

  13. Thank you Dr. Berg for this amazing information and stretching technique. I used a cut up foam pool noodle and was shocked at how tight that area is. I look forward to the relief I’ll get from this stretch. Thank you!

  14. Thank you so much Dr. Berg I will absolutely be doing this stretch and those recommended in the other video. My joints, discs, etc. have been degenerating for years but I don’t know why or what I can do to avert as much further damage as I can. I’m wondering if you could help me with the minerals etc. that I should have my GP test for when I go for my yearly blood test. By the way I’m 57 and was working towards a full on Keto diet last spring when I pinched a nerve in my back. I was a huge fan, follower, subscriber at that time but things kind of went south over the past year. I’m ready to work towards a better live with a hip surgery coming up within the next 6 months (Hopefully) I’m Canadian and even though healthcare is paid for out of our taxes we more than pay for it twice if you consider the pain & suffering the “Wait Times” bring now approaching 2-4 years for some surgeries in my home province of PEI. I’ve recently begun riding my recumbent trike again since storing it away near 4 years ago because of the mental pain that riding caused. A driver impaired by drugs and alcohol ran down my beautiful beloved French Teacher girlfriend as she cycled one evening. The driver sped for home so the family could hide and protect him from prosecution for “Impaired Driving” The police dogs found him the next day but it took just over a year for him to take any responsibility whatsoever. He received 2 years but don’t worry he was out sooner. Depending on whether it’s an apartment complex like facility or more of an institution inmates only serve between 2/3rd’s and 3/4’s of their sentence.
    I digress, It surprised me to find that that my seated position on my trike results in much less bone on bone contact then walking so I’m hopeful that I can return to my beloved cycling although I don’t foresee me ever being able to cycle 160 miles in one day again like I did in my 50th year….. 90-100 miles used to be a Sunday Ride for me. lol
    Thank you again for any help, I want to say that I like you Dr. Berg you seem like a good man.

  15. The sciatica when I was pregnant with my first baby was INSANE. I had it down both legs. If I bent over even slightly it felt like I was getting hot with a blow torch. I carried more inward than outward. I looked to be just 6 months pregnant at my due date. I am thinking that was a cause. At any rate I will still get some sciatic pain from time to time. I have been found to have lordosis of my lumbar spine. My tail bone is at nearly 90° at one point. I hope you do a video on how to get lordosis straightened out sometime as well. Thanks for the great info here!

  16. Dr Berg, your stretch suggestion rings true, in my experience with sciatica. In my case, I have an IT job where I have to sit in front of computers a lot, monitoring and performing operations on in-house applications running on remote servers, sometimes for hours at a stretch. Usually the sciatica flareups occur during periods when I’m less than compliant with maintaining good seated posture. I found if I put a lumbar cushion between my back and a chair with a back that requires me to sit straight up (instead of lounging), and focus on having perfect posture in that seated/supported position, I’ve gotten a few sciatica flareups to start to subside in a couple of days (where they would previously go many weeks before I would start to see some relief), and all but gone in 3 weeks. I never thought of doing a floor stretch while being supported on one, but I will next flareup I have. Thank you.

    • I’ve had it for 3 months non-stop, crutches, painkillers, the lot! Heard about sitting up straight, to get rid of it…. did it for 2 whole days and it was GONE!!!

      It sounds soooo ridiculous, but IT WORKS, ha ha ha

    • My Mom was just 25 yo when she had frequent and unbearable sciatica nerve pains. And yes, she had a lot of stress too.

    • Of course it is stress. Actualy it is iliopsoas syndrome. Choking from inside. Fight or flight mode always on.

  17. Thank you doctor! My father has been suffering from this Sciatica Pain since April this year! He’s doing much better now after having Physiotherapy sessions for 15 – 20 days, but a little strain is still there. This video is going to be very useful for us! Thank you so much 🙏🏻 💓

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