How I Treat Sciatica and Disc Herniations

Read Time: ~4 minutes
Time to perform exercises: ~10 minutes

“It Feels Like Electricity Shooting Down My Leg…”

That’s how one of my patients described the first time she felt sciatica.
She was simply reaching down to pick up her shoes when — BAM — a sharp, burning pain shot from her back down her leg.

If you’ve ever felt that, you know it’s not just “a little back pain.” It’s the kind of thing that stops you in your tracks.

And one of the most common causes I see for this in the clinic?
A disc herniation in the lower back.

Why Discs Can Cause Sciatica

Think of the discs in your spine like jelly-filled cushions between the bones. If one bulges or tears, it can press on a nerve root. And if that nerve is part of the sciatic nerve, you can feel it anywhere from your lower back through your hip and down your leg.

The Good News — Discs Can Heal

I know it’s scary to hear “disc herniation,” but the truth is discs can recover. Surgery isn’t required. They just take time.

• Discs heal slowly because they don’t get a ton of blood flow.

• Nerves take even longer to bounce back.

In my experience:

• Disc healing: 3–6 months

• Nerve healing: 6–12+ months

The earlier we start, the better the odds.

The Process I Use to Let Discs Heal and Get Rid of Pain

One of my patients came in barely able to bend forward without pain shooting down his leg. We followed this exact process, and within a few months, he was back to golfing pain-free.

Here’s the 3-step framework I use over and over:

1. Calm the nerve and reduce swelling:
Gentle movements like Cat-Cow and Sciatic Nerve Flossing help keep the disc and nerve happy by moving the swelling around them.

2. Build a stable core:
The McGill Big 3 (curl-up, side plank, and bird dog) are my go-to for protecting the spine while the disc heals, because it stabilizes the spine from all angles and teaches the lumbar spine to do it’s job properly.

3. Stop “picking the scab”:
If a certain movement makes your symptoms worse, we avoid it for now. A disc injury can take months to heal, so every time you irritate it, you risk starting the clock over. Sometimes this means we have to improve how certain joints move or we need to be more aware of how we move throughout the day. By moving in ways that protect the area now, you give the disc the time it needs for a full recovery.

Why It’s Important Not to Wait

If numbness or tingling sticks around too long, the nerve can take permanent damage, even if the pain improves.

And while mild flare-ups can be normal during recovery, what matters most is the overall trend: improving week by week, not expecting perfection every day.

A Simple Home Routine (if pain allows)

The best approach with disc and sciatica issues is little and often. Most people do well with these exercises 1–2 times per day, keeping the whole routine under 10 minutes. These exercises should be pain-free.

Consistency matters more than intensity. Stop before fatigue or sharp pain, and focus on smooth, controlled movement. And remember to avoid painful movements.

(If anything causes sharp pain, worsening symptoms, or changes in bladder/bowel function, stop and get checked immediately.)

1. Cat-Cow – On hands and knees, slowly arch your back up toward the ceiling, then drop your belly toward the floor. Move smoothly for 3 sets of 10 reps.

2. Sciatic Nerve Flossing – Sit tall in a chair. Straighten one knee and pull toes toward you as you look up slightly. Then point toes away and tuck your chin. Do 3 sets of 10 on the painful side.

3. McGill Curl-Up – Lie on your back with one leg straight, one bent. Hands under your low back. Brace your core and lift head/shoulders slightly off the ground without moving your lower back. 3 sets of 30 seconds.

If you can’t do the full 30 seconds, do as much as you can, and build up to it over time.

4. Bird Dog – On hands and knees, extend one arm and the opposite leg, keeping your back flat. Hold 10 seconds, then switch sides. 3 sets per side.

5. Side Plank – Lie on your side and prop up on your elbow, legs straight. Lift your hips so your body forms a straight line from head to feet. Hold for 3 sets of 30 seconds per side.

If this is too difficult, start with your knees bent, and/or hold for less time. Work your way up to the full version: 3 sets of 30 seconds from your feet.

Not Sure if This Applies to You?

Knowing all this about discs and sciatica is helpful, but only if this is the problem you’re actually dealing with.

If you’ve got back or leg pain and aren’t sure what’s causing it, I’m offering a free 30-minute assessment. I’ll help you figure out what’s really going on and point you in the right direction.

My coaching program is closed right now; this isn’t a sales pitch. I genuinely want to help. If I can save you time, frustration, and help you start feeling better faster, that’s what I want to do.

What’s Coming Next?

Next week’s newsletter will be chosen by you.

Which topic do you want me to cover?

You’re Not Stuck Like This

Sciatica and disc herniations can be frustrating, painful, and slow to heal, but they don’t have to define the rest of your life.

I’ve seen people go from barely able to stand to living without fear of every little movement.

You just need the right plan, the right movements, and the right timing.
And if you’re ready, I can help you get there.

See you next week!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.