Sciatica exercises, chosen for today

Stop guessing which sciatica stretch is safe today.

Tap what flares your leg. That's your session. First session free.

FreeAbout two minutes to press playChair version included

What makes your leg worse?

Tap one. That's your session.

Built with physiotherapists and with Lee Albert, NMT

SphinxA low-effort, supported extension position to test how your back responds today, before you ask anything more of it. If this sends symptoms farther down the leg, stop and try a flexion-based option instead.

Movement 1 of 5

This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.

“Some mornings I can't sit through breakfast. On those days the practice changes instead of pretending they don't happen.”
Paul D. · Sciatica · Vinys member

Why the stretches you found didn't stick

The stretch that helped someone else can flare you today.

Breakfast becomes a countdown.

You keep shifting because sitting sends the pain farther down the leg.

The first steps of the morning feel electric.

One wrong bend sets the tone for the whole day.

Every video says something different.

Stretch this. Never stretch that. You decide what to trust while you're already hurting.

The part a stretch list can't know

Sciatica is an irritated nerve. Bend one way and you press on it. Bend the other way and you take the pressure off. Which way is which is different for every person, and it can change between a good morning and a bad one.

3 in 4people with sciatica have a direction of movement that settles their leg. Your answers guide where we start. Your responses during the session guide what comes next.

The YouTube stretch you just tried

Same routine for every one of its million viewers

Same movements whatever flares your leg
You decide what to skip, mid-pain
Someone else's pace
If it flares you, back to YouTube, search again

Your Vinys session

Starts from what flares your leg

Movements that don't fit your answers are left out before you start
Put in the right order and amount for how you feel today
Guided every movement, on video, at home
A gentler version of every movement, one tap away
A bad morning gets a different session from a good one

The difference is not more exercise. It's less guessing.

FreeCard only if you start a trial

How it works

Tell us what today feels like. Then press play.

1

Tell Vinys what sets it off

What makes your leg worse, and how it feels right now. A few taps, no typing.

2

Vinys builds your session

Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.

3

Follow the video at home

Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.

Your answers are the only thing between you and today's session.

Card only if you start a trialNo equipmentAny device

What you get

Not a preview. A complete session for today.

Real movements from the Vinys library, chosen from your answers. Four of the movements a sciatica session can draw on:

Figure 4 stretch, demonstrated — **Figure 4 stretch**A deep-buttock stretch, worth trying if the irritation sits there. Lumbar nerve-root irritation is the more common source of sciatica, so this is one option to test, not the default explanation.

Cobra, minimal lift, demonstrated — **Cobra, minimal lift**A small extension movement, one of the two directions worth testing your response to, alongside a flexion option like knees to chest.

Glute bridge, demonstrated — **Glute bridge**Builds support behind the hip and lower back without loading the spine into a bend.

A gentler version of every movementChair and wall versionsEvery movement tells you why it was chosenAround 20 minutes

Members

From people who'd stopped hoping.

“Some mornings I can't sit through breakfast. On those days the practice changes instead of pretending they don't happen.”

Paul D. · Sciatica

“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”

David L. · Chronic lower back pain

Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this

Before you tap

The four things people ask first.

What if stretching has made it worse before?

That's exactly why Vinys asks what flares your leg before choosing anything. You're not handed a list. You get the movements that fit your answers, each with a gentler version, and you're never asked to push through pain.

I can't get down to the floor.

Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.

Do I need yoga experience?

No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.

What does it cost, and what happens after?

Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.

Your next move

Your next move shouldn't be another guess.

Tell Vinys what flares your leg and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.

FreeCard only if you start a trialAbout two minutes to press playPayment only if you choose to continue