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Sciatica Won't Go Away: What Should You Do Next?

Written from personal recovery · Updated Aug 2026 · 7 min read
Medical disclaimer: This article is educational and isn't a diagnosis or substitute for medical care. Pain Free Back Now provides coaching and educational guidance and does not replace evaluation or treatment from a qualified healthcare professional.

You've tried resting.

You've tried stretching.

You've tried exercises.

Maybe you've seen a physical therapist.

Maybe you've had an MRI.

Maybe you've been told you have a herniated disc.

And yet the pain is still there.

Your sciatica isn't going away.

At some point, you stop asking:

"What is sciatica?"

and start asking:

"What am I supposed to do now?"

If that's where you are, the answer isn't necessarily to try another random exercise.

The first step is to understand why your symptoms are continuing and whether your current approach needs to be reassessed.

What Is Sciatica?

Sciatica refers to pain that travels along the path of the sciatic nerve.

The sciatic nerve travels from the lower back through the buttocks and down each leg.

A herniated disc is one of the common causes because it can put pressure on a lumbar nerve root.

Symptoms can include:

The pain may travel from the lower back or buttock into the leg.

Sciatica commonly affects one side of the body.

Why Won't My Sciatica Go Away?

There isn't one answer.

Sciatica can have different causes, and recovery varies between people.

When a herniated disc is involved, symptoms can improve over weeks to months, but some people experience persistent symptoms.

If your symptoms aren't improving, the important question is not:

"What exercise haven't I tried yet?"

It's:

"Does my situation need to be reassessed?"

Are You Actually Getting Better?

This sounds obvious, but it's easy to overlook.

If you still have pain, you may assume nothing has changed.

But compare your function with where you started.

Can you:

If yes, you may be making progress even if you're not completely symptom-free.

But if your function is declining or your symptoms are worsening, that's different.

What If Your Pain Is the Same Every Day?

If you've had persistent symptoms without meaningful improvement, talk to a healthcare professional.

Mayo Clinic recommends evaluation when sciatica doesn't improve, is severe, or gets worse.

The next step could involve reassessing your diagnosis, changing your treatment approach, or considering additional evaluation.

Don't spend another six months repeating the exact same thing without asking whether it is working.

The Problem With Constantly Searching for Another Exercise

I've experienced this myself.

When I injured my lower back, I wanted answers.

So I looked for them everywhere.

Exercises.

Treatments.

Different professionals.

Different opinions.

I spent a significant amount of time and money trying to figure out what would help.

Eventually, I realized I was collecting information without having a clear framework for using it.

That's when I started studying the problem more deeply.

I wanted to understand the spine, discs, nerves, muscles, connective tissue, and movement.

That process eventually became the foundation for Pain Free Back Now.

What If Stretching Isn't Helping?

Stretching isn't automatically the answer to sciatica.

Some people may find certain movements helpful.

Others may find particular movements aggravating.

There isn't a single stretch that is guaranteed to resolve sciatica.

If a movement consistently worsens your symptoms, discuss it with your healthcare or rehabilitation professional.

What If Exercise Isn't Helping?

Exercise can be part of rehabilitation, and physical therapy may include exercises designed to improve movement, strength, and function.

But exercise is only one part of a larger process.

The questions are:

What exercise?

How much?

At what stage?

How are you responding?

When should you progress?

Those questions are often more important than simply having a list of exercises.

Should You Rest?

Prolonged inactivity isn't generally the goal for sciatica.

Mayo Clinic notes that while a short period of rest may provide relief, staying inactive can make symptoms worse.

That doesn't mean forcing yourself through severe pain.

It means finding an appropriate level of activity and gradually returning to normal movement when appropriate.

If you're unsure what level is appropriate for you, get professional guidance.

What If You Have a Herniated Disc?

If an MRI shows a herniated disc, it may explain your symptoms if it is affecting a nearby nerve.

But an MRI finding doesn't automatically explain every symptom.

Some people have herniated discs without symptoms.

Your imaging needs to be considered alongside your symptoms and clinical findings.

What If You're Afraid to Move?

Persistent sciatica can make normal movement feel dangerous.

You may stop bending.

Avoid lifting.

Stop exercising.

Sit differently.

Think about your back all day.

I know that feeling.

During my own injury, I became increasingly protective of my lower back because I was afraid of making things worse.

But fear shouldn't be the only thing determining what you do.

If a healthcare professional has told you to avoid something, follow that advice.

If you're avoiding normal movement because you're afraid your back is fragile, discuss that with your rehabilitation professional.

The goal isn't reckless movement.

It's appropriate progression.

When Is Surgery Considered?

Most people with herniated discs don't need surgery.

But surgery can be considered in some situations.

Mayo Clinic notes that surgery may be recommended when symptoms don't improve after conservative treatment or when there is serious ongoing pain, significant weakness or numbness, difficulty walking or standing, or bowel or bladder problems.

So if your sciatica isn't going away, don't automatically assume surgery is the answer.

But don't automatically reject it either.

Get an appropriate medical evaluation.

Red Flags You Shouldn't Ignore

Sciatica can sometimes involve serious nerve problems.

Seek urgent medical attention for:

Mayo Clinic identifies these as reasons for immediate medical care.

These aren't situations to manage through online coaching.

What I Would Focus On If I Were Starting Again

If I could go back to the beginning of my own recovery, I wouldn't spend so much time asking:

"What's the next exercise?"

I'd ask:

"What is my current baseline?"

"What can I tolerate?"

"What is improving?"

"What is getting worse?"

"What is my next appropriate progression?"

That shift in thinking is one of the biggest things that influenced how I built Pain Free Back Now.

What If You're Stuck?

If you've had sciatica for months and you're not seeing meaningful progress, step back.

Get your situation reassessed.

Look at your function.

Understand your symptoms.

Review your current treatment plan.

Then decide what needs to change.

You don't need to blindly keep doing the same thing.

And you don't need to try every exercise on the internet.

Where Pain Free Back Now Fits

My coaching is designed for people who are appropriate candidates for conservative rehabilitation and want more structure around their recovery.

The 1:1 program includes:

The goal isn't to diagnose your sciatica or promise a cure.

It's to provide coaching and structure around the recovery process.

Want Help Figuring Out Your Next Step?

If your sciatica isn't going away and you're tired of jumping between random exercises and conflicting advice, I offer 1:1 coaching through Pain Free Back Now.

APPLY FOR 1:1 COACHING

Learn how the program works and see whether it's appropriate for your situation.

Pain Free Back Now provides coaching and educational guidance. It does not diagnose, treat, cure, or replace medical care.

Frequently Asked Questions

Why won't my sciatica go away?

Persistent sciatica can have different causes. If symptoms aren't improving, are severe, or are getting worse, a healthcare professional should reassess the situation.

How long can sciatica last?

Sciatica caused by a herniated disc can improve over weeks to months, but recovery varies.

Should I keep exercising if my sciatica isn't going away?

Exercise can be part of rehabilitation, but the appropriate activities depend on your individual situation and response.

Should I rest if I have sciatica?

Prolonged inactivity isn't generally recommended. A healthcare professional can help determine an appropriate activity level.

Does sciatica mean I have a herniated disc?

No. A herniated disc is one common cause of sciatica, but there are other causes.

When should I see a doctor for sciatica?

Get evaluated if symptoms are severe, worsening, or not improving. Seek immediate care for sudden significant weakness or bowel or bladder control problems.

You Don't Need Another Random Exercise

If your sciatica has been hanging around for weeks or months, it's understandable to feel frustrated.

But the answer isn't necessarily another stretch.

Or another YouTube routine.

Or another exercise list.

You need to understand your situation.

You need to know whether you're progressing.

And if you're not, you need to figure out what should change.

That's the philosophy behind Pain Free Back Now.

APPLY FOR 1:1 COACHING

Structured coaching for people working through disc-related problems and sciatica.

Coaching is not medical care and does not replace evaluation or treatment from a qualified healthcare professional.

About Pain Free Back Now

Pain Free Back Now is built on the founder's own recovery from an L4-L5 bulge and L5-S1 herniation in 2025, grounded in his case history and what he learned working through it, not generic advice. Coaching is not medical care and does not replace evaluation or treatment from a qualified healthcare professional.

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