Sciatica Differs By Age, So How To Fix It Is Different Too!

Over-50s specialist Will Harlow shows us how:

The backbone of good health

And no, it’s not just a case of “older = worse”!

The truth is, it’s not just quantitively different, it’s qualitatively different too.

First relevant difference: people aged 30–50 most commonly have sciatica from a bulging or herniated disc—estimated at about 90% in that group—whereas people over 70 are more likely to have degenerative discs, arthritis, or spinal stenosis.

Second relevant difference: disk hydration changes with age, so younger discs (which contain more water) can bulge further when injured, while discs over the age of 60–70 tend to dry out, thin, and stiffen, making large bulges less common. However, thinner discs and arthritic facet joints reduce space around spinal nerves, increasing the likelihood of nerve irritation.

So, do you see why advice that’s correct in midlife might be the opposite of what’s needed in later life?

Exercises designed for a well-hydrated bulging disc in younger adults can actively aggravate stenosis or arthritis in older adults!

So instead, in the 60+ age range, the goal is to gently mobilize the lower back into flexion, improve blood flow, reduce stiffness, and strengthen supportive muscles without provoking symptoms.

Here are some ways to do that:

• Knee rolls: lie on your back with your knees bent and gently move both knees side to side, to create rhythmic lumbar movement rather than long holds.
• Single or double knee hug: draw one knee towards your chest—or both knees if you comfortably can—to encourage gentle lumbar flexion while keeping your head and shoulders relaxed.
• Side-lying hip strengthening: lift your top knee while keeping your feet together and your pelvis steady to activate your gluteal muscles, which support your lower back and reduce strain.
• Seated flexion stretch: sit on a firm chair, slide your hands down your legs, and bend forwards briefly to open the spaces in your lower spine, which is especially good for alleviating stenosis-related symptoms.

Lastly, a note on safety: do avoid any movement that increases pain, and get assessed by a local physio if unsure.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!