Sciatica & Nerve Pain Relief
End the shooting, burning nerve pain that radiates from your lower back through your glute and down your leg, without injections or surgery.
Sciatica is one of the most debilitating pain conditions people experience, and one of the most misunderstood. The nerve isn't damaged; it's compressed. And the compression almost always comes from tight, imbalanced muscles around the hip and pelvis, not from the spine itself. This 20-video program systematically decompresses the sciatic nerve pathway by restoring hip rotation, releasing the piriformis, and rebuilding pelvic symmetry.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 18 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 18 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 5 new exercises come in, 3 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 18 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 18 min
Do these 6 exercises each session, about 18 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 18 min
Your routine each session
- 1Static Back
- 2Figure Four Stretch
- 3Supine Hip Flexor Release
- 4Glute Bridge
- 5Lateral Hip Opener
- 6Cat-Cow
Short on time? Do just Figure Four Stretch, Glute Bridge, Cat-Cow (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 5 new exercises come in, and 3 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 5 new exercises come in, and 3 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 1Pigeon Pose (Hip Opener) New
- 2Glute Bridge
- 3Lateral Hip Opener
- 4Cat-Cow
- 5Child's Pose New
- 690/90 Hip Stretch New
- 7Hip Crossover Stretch New
- 8Pelvic Tilts New
No longer in your routine: Static Back, Figure Four Stretch, Supine Hip Flexor Release. You have learned these, so keep them for days you want extra work.
Short on time? Do just Glute Bridge, Lateral Hip Opener, Cat-Cow, Pelvic Tilts (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Shooting or burning pain from the lower back through the glute and down the leg
- Numbness or tingling in the calf, foot, or toes
- Pain that worsens when sitting for more than 20–30 minutes
- Deep aching in the glute that won't go away
- Weakness in the leg or foot on the affected side
Why this happens
The root causes behind sciatica & nerve pain relief.
- Tight piriformis muscle directly compressing the sciatic nerve
- Pelvic asymmetry causing one hip to rotate inward and load the nerve
- Weak glutes forcing the piriformis to compensate and become hypertonic
- Prolonged sitting keeping the hip in external rotation and the nerve under tension
Why this works
Sciatica isn't a back problem, it's a hip and pelvis alignment problem. When your piriformis, hip flexors, and glutes are chronically tight and weak, they compress the sciatic nerve. Mike's sequence systematically decompresses that pathway by restoring hip rotation and pelvic symmetry.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
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Two full videos from the program, on us. No account required.
All program videos
10 more videos included with purchase.
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
Can sciatica be fixed without surgery or injections?
In the vast majority of cases, yes. Most sciatica is caused by muscle compression of the sciatic nerve, not structural damage, which responds very well to targeted corrective exercise. Surgery is appropriate only when there is actual disc herniation with significant neurological deficit.
How quickly will I feel relief?
Many people feel meaningful reduction in nerve pain within the first 2–3 sessions. The piriformis release exercises in particular often provide immediate relief. Full resolution of chronic sciatica typically takes 6–10 weeks of consistent work.
Is this program safe if I have a herniated disc?
Yes, with appropriate care. The exercises in this program avoid spinal flexion under load and focus on decompression. If you have a confirmed large herniation or are experiencing bowel/bladder symptoms, see a doctor before starting.
My sciatica is only on one side. Is that normal?
Yes, most sciatica is unilateral (one side only). It reflects a specific rotational asymmetry in the pelvis that compresses the nerve on that side. This program addresses the pelvic asymmetry, which is why it works when general stretching doesn't.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 12 corrective exercise videos
- Piriformis release sequence included in the first session
- Hip rotation and pelvic symmetry restoration protocol
- Lifetime access on any device
- Printable exercise guide PDF
- 30-day money-back guarantee
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