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Relieve your nerve pain with Sciatica Stretches & Exercises

You’ve come to the right place. This site is dedicated to helping you reduce your Sciatic nerve pain and Piriformis Syndrome symptoms.  I will help you improve your mobility & lead a normal life again. 

(This is coming from someone who did it the hard way…… and then learned an easier way.)

I am going to share with you MY program of targeted Sci stretches and back strengthening exercises that have helped me to overcome 10 years of back and leg pain and aided my recovery from major back surgery. 

Before we start.

We are on this journey together so let’s stay in touch.

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I'm Matt, follow my Sciatica Stretches programme

Regardless of age, fitness level or mobility, I will show you how to increase your flexibility, improve your quality of life and how to kick that depression caused by a nagging problem that just won’t go away.

Through my easy-to-follow back stretches programme, you will learn how to safely stretch your body in the right way to relieve Sciatica and Piriformis pain. This programme will help you to release tension in your upper body, to improve the overall health of your back whilst correcting your posture.

A correct posture means no back pain. 

I will also share with you my program of targeted sciatica stretches and piriformis stretches.

Still interested? Then read on. 

I’m sure by now you are sick and tired of the relentless back pain?

(I know I was!) 

You are probably suffering from of Sciatica or a similar nagging nerve related-issue that just won’t go away.

You have tried everything from expensive chiropractors, osteopaths and physios. You may have even had several spinal injection procedures and even surgery. Or maybe you are considering surgery?

Am I right? Keep reading (and PLEASE DON’T go for surgery just yet).

How Back Stretches changed my life

I was in a dark place.

I had chronic Sciatica and had undergone major surgery on my spine that had just made everything worse, in fact, I was told later that I didn’t even need the surgery!

When I thought there was nothing more I could do, I met a Biomechanics specialist who finally diagnosed my problem and taught me how to reduce my back pain – BIG TIME!

My story: 10 Years of trial & error, then I found relief!

I was an active sportsman at college, university and into my 20s. I was a footballer, a gym-goer, a snowboarder and a runner. I just needed to be active.

Then I hit 28.

I started a new job in London, my hours got longer, my travelling to work got more tedious and my exercise regime diminished. Worst of all, my posture got worse and my back started to collapse on me. (I knew nothing about the vital role of back stretches at this point.)

I started suffering from chronic Sciatica, it was debilitating and I became a total mess.

Me before Back Pain

Finding the problem

I was eager to find a cure for my nagging back pain that was depressing me further day-by-day. I visited numerous Chiropractors, Physios and Osteopaths to try to identify the root cause but it was fruitless.

None of them advised me on how to stretch my back.

They simply twisted me around and massaged areas without educating me as to the problem; it was a bit of trial and error. They would just tell me to come back for 6-10 more sessions.

I ended up burning through a load of cash.

Nothing worked, I had a list of diagnoses as long as my arm; it was a complete waste of time and money.

My Stupid Decision: Back Surgery

L5-S1 Spinal Fusion

After 2 years of seeing so-called experts and a ton of cash later, I decided to go to my GP to seek help. I’m not sure what I was expecting but I felt they were my only option.

This turned out to be the worst decision I ever made.

Over the next 6 years I went back and forth to my GP and the not-so-local hospital (50 miles away) to have consultations and treatments. In total, I ended up having:

16 x Outpatients Appointments

4 x Cortisone ‘Nerve Block’ Injection procedures in my spine

1 x Spinal Disc Removal & Spinal Fusion Procedure

1 x Scar Tissue Removal Procedure from the nerve

After all this, it was a failure!

Needless to say this surgery took it’s toll on me physically and mentally. I still suffered from my Sciatica but now I had a major back surgery to overcome and next to no mobility.

You can read the full story about my struggle of back pain here.

Back Stretches: My Life Saver

Fast forward 18 months and I had had the surgery on my back. My Sciatica was still grinding me down and I was still in a bad way. I was popping far too many pain killers and I was drinking in the evenings to kill the pain. I was a shadow of the person I use to be.

I knew I needed to pick myself. I decided to make a change.

Through a friend, I was recommended to a guy who specialised in Biomechanics. He understood my problem from the start, I discussed my lifestyle with him (the long periods sitting down, lots of driving, lack of exercise, back posture, etc).

He identified my problem almost immediately AND he helped me to find a way to fix it.

Back Pain Stretches

OK, now it’s time to fix you.

How we are going to use back stretches to help, even fix your back pain? 

On this site I am going to teach you about the safe and proven stretching methods that I personally used to recover from my back pain.

I’m going to detail each type of stretch that I used through the different stages of my rehabilitation – from crutches to running.

This program will help you if:

  • You are suffering from a recent back injury.
  • You have chronic long-term back pain that won’t go away.
  • You suffer stiffness at the end of the day from being seated at a desk.
  • You suffer from lumbago (low back pain) from driving.
  • You are sporty and you get back pain after strenuous activity.

My program of proven back stretches will help to ease your back and lead a more normal, pain free life.


I created this site to help people who were in the same situation as me and suffer from lower back pain (lumbago) and Sciatica. If you are committed to fixing the problem then you MUST be committed to healing and helping yourself.

Your condition has probably been caused over a long period of time and it will not fix itself overnight.

You need to follow the stretches in these programs, you need be dedicated (don’t cheat yourself) and you need to appreciate your condition may take some time to correct itself.

You may not relieve the pain 100% but the more you stretch and exercise your back, the less pain you will be in and the better life you will live. I’m sure you will be a lot happier if you can reduce your back pain by just 25%?

READY? Let’s get started. 

Back Pain Stretches Success

Now you are ready to fix yourself you need to do two things:

  1. Sign-up to my updates and tips newsletter. I will only sent you useful advice on how I am overcoming back pain.
  2. Choose what type of stretches you need. Lower Back Stretches or Upper Back Stretches?
Lower Back Pain Stretches
Upper Back Pain Stretches