Episode 91 - Stop Stretching Your Sciatica - Do This Instead

If you've been told to stretch your hamstrings for sciatica relief, you could be making things worse. In this episode of Back At It with Dr. Decompression, Dr. JD Dudum explains why common stretches like touching your toes can actually increase pressure on a herniated disc and aggravate the sciatic nerve. He breaks down what's really causing the pain—disc pressure, not tight muscles—and what to do instead. Dr. JD walks you through three extension-based movements that can help relieve nerve pressure and reduce pain: the prone press, cobra pose, and bird dog. These simple but powerful exercises are designed to support healing and avoid the mistakes that often slow recovery. If you're dealing with sciatica and want to avoid surgery, injections, or endless flare-ups, this episode offers real answers and a clear path forward. 00:44 – What really causes sciatica: herniated or bulging discs 02:10 – What to do instead: the prone press explained 03:00 – Upgrading to cobra pose for deeper relief 04:05 – Bird dog exercise and how to do it safely 06:10 – Jonathan's story: 6mm disc herniation and his breakthrough 07:30 – How decompression therapy accelerated his healing   #SciaticaRelief #HerniatedDisc #BackPainSolutions #SpinalDecompression #AvoidBackSurgery #ChiropracticCare #NaturalPainRelief