There is NO ONE specific exercise that works for sciatica sufferers. Each person is different as each person compensates differently for their pain. To give an exercise would be merely guessing without teaching you how to assess yourself for your imbalances first.
Statistically, 80% of initial sciatica bouts last 4-6 weeks and disappear on their own. IF you have symptoms lasting longer than that, it is impossible to say pecifically how long as no two people are alike. Many factors determine the duration of the pain: what is the cause, are you able to recognize your triggers and avoid them, are you doing the right exercises to balance out your imbalances to name a few.
In most all cases of bulging or herniated discs, our approach works to calm the symptoms. Most people over 30 have bulges or herniations without symptoms, so please know that either of those, along with many other “findings” do not mean you have to live with pain.
Pain often travels anywhere from the low back to toes or all throughout that area at
once due to how irritated the sciatica nerve is. It can also be related to how your body
is compensating for the pain.
There is a very good chance you can live normally again. Typically the reason for symptoms lasting so long can be a number of things: the treatments you are doing are not the right treatments for you, you are relying on medication to mask the pain and you continue to aggravate the issue and the exercises you are doing may not be appropriate for you specific issue.