Reviewed by Dean Volk, MPT, November 2026
Here’s the short answer: if stretching the leg that hurts keeps giving you ten minutes of relief and then the pain comes roaring back, you’re probably working the wrong side. Sciatica usually keeps flaring because your body’s out of balance, and the side that’s been compensating is the side that doesn’t hurt. Work that side, and the irritated nerve finally gets a chance to calm down.
This is for you if you’re 40, 60 or 75, you’ve tried the stretches, the pills, the injections, maybe physical therapy, and nothing’s held. I’m Dean Volk, MPT. For my first 17 years I did exactly what I was trained to do and treated the painful side. Then I flipped it 180 degrees. Today I coach people online over Zoom all over the country, and in their homes around Scottsdale and Phoenix. No drugs, no injections, no surgery. I’ve helped 10,000+ sciatica sufferers break their sciatica, including 5,200+ online since 2018. On average, clients report a 50% improvement in 3 to 5 weeks and 85% by 8 weeks (self-reported; results vary).
Why does stretching the painful side make sciatica worse?
Because you’re pulling on a nerve that’s already irritated. Your brain reads that as a threat, so the muscles around it tighten up to protect it.
That’s why so many people feel looser for a few minutes after a stretch and then wake up worse the next morning. The stretch didn’t fail because you did it wrong. It failed because it was aimed at the side that’s protecting itself. You can do that stretch every day for a year, and the nerve never gets the break it needs.
What does “stretching the wrong side” actually mean?
It means you work the side that doesn’t hurt. If your sciatica’s in your left leg, we start on the right.
The moves themselves are simple. Most are gentle positions on that side that you hold for 15 to 20 seconds at a time. Nothing heroic, and nothing that pulls on the angry nerve.
I know it sounds backwards. When I tell a new client to leave their painful leg alone, they look at me like I’ve got two heads. But the side that hurts usually isn’t the problem. It’s the victim. The side that doesn’t hurt is the one that’s been quietly letting your body down.
Why would working the non-painful side calm the nerve?
Because it fixes the imbalance that keeps irritating the nerve in the first place. Here’s how sciatica usually builds:
- Something irritates the sciatic nerve.
- The irritation causes pain.
- Your body shifts away from the pain to protect itself. That’s compensation.
- Over weeks and months, the compensation turns into an imbalance, and the imbalance keeps the nerve irritated.
Stretching the painful side doesn’t touch steps 3 and 4. Balancing the body from the other side does. Once the imbalance eases, the nerve calms down, and a calm nerve can heal.
Jennifer Hay put it better than I could after reading my book: “The goal is not to irritate the nerve, as that doesn’t accomplish anything. The reason we have sciatica is because something in our body is out of balance. Therefore we need to exercise the good side to get the body back into balance… After a couple of weeks I noticed a significant reduction in the pain.”
What are the 3 steps of the 180° approach?
Balance, Stabilize, Return, in that order.
- Balance. We work the opposite side, the one your body’s been compensating on, to take the pressure off the nerve.
- Stabilize. You get your own short stabilization routine to lock the new balance in. Not a generic sheet of 20 exercises. Just the few moves your body actually needs.
- Return. You go back to walking, golf, travel and floor time with the grandkids slowly and wisely, so the pain doesn’t come back.
What are the 4 traps that keep sciatica coming back?
- Chasing the pain. Stretching, massaging and icing the side that hurts, over and over.
- Quitting when you feel better. Relief feels great, so people stop. Skip Stabilize and the old pattern creeps right back.
- Rushing Return. You feel 70% better and want to hike three miles or move boxes in the garage. Don’t. That’s how people undo weeks of progress in an afternoon.
- The generic exercise list. Twenty exercises built for “a back” won’t fix your body’s imbalance. A few of the right ones will.
How do I know which side to work?
Start with the side that doesn’t hurt. That’s where the compensation usually lives. Two quick checks you can try at home, holding onto a counter if you need to:
- Stand on one leg for 15 seconds, then the other. Which side feels more wobbly or unstable?
- Do a slow, easy squat. Which side feels weaker or less coordinated?
The wobblier, weaker side is usually the one that needs the work, and most people are shocked to find it’s their “good” side. If either check increases your leg pain, stop.
The exact moves depend on your body, though. Two people with left-leg sciatica can have completely different patterns. That’s what I check in the free 3-Day Proof Lab: I watch how you move and find your pattern, so you’re not guessing. If you want to see which stretches fit this approach, read Best Stretches for Sciatica? Why You’re Working the Wrong Leg.
Christina Corrales started with the book and my free tips: “I read Dean Volk’s book this summer and started following his tips online of only exercising the good side. I started to realize that exercising the painful side just made my pain worse… My pain went from a 9/10 to a 4/10!!!”
How can I try this with Dean?
Start with the free 3-Day Sciatica Proof Lab. That’s three free 1-on-1 Zoom sessions with me, so you can feel Step 1 in your own body before you spend a dime. If you live around Scottsdale or Phoenix and want to work in person, I come to your home.
Apply for the free 3-Day Sciatica Proof Lab
Frequently asked questions
Should I stretch the painful side if I have sciatica?
Usually not as your main approach. Stretching the irritated side tends to make the protective muscles tighten, which is why relief from it rarely lasts.
Is it safe to work the non-painful side?
For most people, yes, because you’re not pulling on the irritated nerve. If a movement increases your leg pain, stop and get it checked rather than pushing through.
How long does it take to feel a difference?
Many people feel a change within the first few sessions. On average, clients report a 50% improvement in 3 to 5 weeks and 85% by 8 weeks (self-reported; results vary).
Can I do this without drugs, injections or surgery?
Yes. The 180° approach is movement-based coaching, and it doesn’t use medication, injections or surgery.
Do I need to see someone in person?
No. Most of my clients work with me online over Zoom, and around Scottsdale and Phoenix I also coach people in their homes.
When should I see a doctor right away?
See a doctor right away if you lose bladder or bowel control, have numbness in your groin or inner thighs, or your leg’s getting weaker. Those are emergency signs, not something to stretch through.