07/27/2026
If you have back pain that shoots down your leg, the exercise you choose should depend on where you are in your recovery. Most people either do nothing or jump straight to exercises their body isn’t ready for yet.
The prone press up is a great starting point when symptoms are still aggressive. Once things calm down, sciatic nerve glides help desensitize the nerve to further movement. Finally, when you’re further along and ready to build back strength and capacity, the Jefferson curl is one of our favorites for re training your back’s ability to bend, which was likely off limits early on.
There’s a lot that happens in between each stage, but this is a general framework. If you’re dealing with sciatica or back related leg pain and don’t know where to start, you’re not alone.
Your body can fix itself. We’re here to show it how.
