If you suffer from sciatica, you may have heard about doing sciatic nerve glides. However, if you're over 50, you may need to make a few modifications. Watch the video to learn a sciatic nerve glide progression for people over 50.
What Are Sciatic Nerve Glides?
Sciatic nerve glides, also known as nerve flossing, are gentle movements that help mobilize the sciatic nerve. These exercises are designed to reduce tension and irritation by sliding the nerve through its surrounding tissues.
Why Sciatic Nerve Glides Are Different If You're Over 50
If you're over 50, your spine may have age-related changes like degenerative discs or spinal stenosis. This means you may need modified nerve glide techniques that reduce pressure on your spine and nerves.
Classic nerve glides may not be comfortable for everyone, especially if neck or lower back changes limit your motion. That’s why starting with low-stress variations is key.
Lying Sciatic Nerve Glides
Start on your back with one knee pulled up toward your chest. This helps open the space where the nerve exits your spine. Then follow this step-by-step progression:
- Step 1: Pull the knee to your chest to reduce spinal tension.
- Step 2: Gently begin to straighten your knee.
- Step 3: Add ankle movement—pull your toes toward you (dorsiflexion).
You can glide the nerve by moving your ankle or knee back and forth. Don’t force it—only go as far as is comfortable.
For a variation, lower your leg to about a 90-degree hip angle and repeat the same steps. You may notice more knee movement since there's less hip tension.
Seated Sciatic Nerve Glides
Next, try seated nerve glides. Start by gently slumping forward to round your lower back. Then:
- Step 1: Tighten your abs and lean forward.
- Step 2: Straighten your leg as far as comfortable.
- Step 3: Add ankle dorsiflexion (pull toes up) if able.
If you have calf symptoms, try pulling your toes up first, then straightening the leg. This adds more tension at the ankle.
Standing Sciatic Nerve Glides
Finally, progress to standing glides. These mimic real-life movements like bending, where many over 50 feel symptoms. Start with a hip hinge:
- Step 1: Push your hips back and let your spine round gently.
- Step 2: Return to standing by pushing your hips forward—not by arching your back.
You can add light weights for more challenge. Just keep your motion slow and controlled.
Need More Help To Relieve Sciatica?
If you found these exercises helpful, check out my book, The Over 50 Sciatica Solution.
Inside, you'll find:
- Clear explanations of sciatica for people over 50
- A do-it-yourself assessment to better understand your symptoms
- Natural relief strategies beyond just exercises