SootheSciatica

For adults 40+ with sciatica or lower-back pain

Take your mornings back from sciatica.

A gentle, guided morning routine built with a licensed physical therapist - about ten minutes a day, shaped to be doable even on the bad days. Small enough to keep. That's the entire point.

Physical-therapist-built About 10 minutes a morning At home, no gym

Find my starting point

60-second quiz · 3-day free trial · Cancel anytime in two taps

A woman in her sixties doing a gentle supported hip hinge at her kitchen counter in the morning

A man in his fifties sitting on the edge of his bed at dawn, one hand pressed to his lower back

If you know these moments

The day starts with a negotiation you never agreed to.

The pause on the edge of the bed, working out which leg gets the weight first.
Socks and shoes planned like a small engineering project.
That electric line down the back of your leg when you stand up too fast.
Saying "I'm fine" while quietly mapping every chair in the room.

None of that makes you fragile. It makes you one of the millions of adults whose sciatic nerve is irritated - and it responds to the right kind of gentle, consistent movement.

Why nothing stuck so far

You've already tried the advice. "Just stretch more" was never a plan.

YouTube routines filmed by 25-year-olds, where "modification" means touching your toes slower.
A physical-therapy printout that made sense in the clinic and none at 6:40 in the morning, alone.
The drawer of things that were going to fix it: the massage gun, the lumbar cushion, the inversion gadget.
Programs that demand 30 minutes a day, six days a week - until the first flare, and then silence.

Here's the honest diagnosis: none of those failed because you lack discipline. They failed because they were built for someone whose back doesn't hurt. A routine only helps if it's still doable on your worst morning - so that's exactly how this one was built.

How it works

Gentle and daily beats intense and abandoned.

Clinical guidance on sciatica has pointed the same way for years: stay gently active - long bed rest tends to slow recovery, not speed it. The hard part was never knowing that. It's having a routine small enough to do every morning. Here is the whole method:

1

Check in with your back

30 seconds

Rate this morning's pain, 0 to 10. On the rough mornings, the app offers you a rest day and logs it - resting when you need to is part of the plan, not a broken promise.
2

Follow today's guided session

about 10 minutes

A few gentle movements, 90 seconds to 2 minutes each, selected by a licensed physical therapist. Most are done lying down comfortably or seated - that's deliberate, it takes the load off the nerve while you work.
3

Watch the trend, not the day

week by week

Every check-in becomes a point on your pain trend. Single days bounce around; the line is what tells you it's working. That line is what keeps you coming back.

	Soothe Sciatica	PT visits	YouTube
Cost	$3.33 a month on the annual plan	Often $100+ a visit	Free, but generic
Asks how you feel today	Every morning	At appointments	Never
Has a plan for bad days	Rest-day option built in	Call and wait	Same video anyway
There tomorrow at 7am	Same place, one tap	Weeks between visits	If you go hunting

To be clear: this doesn't replace your physical therapist or doctor - it's the daily practice between and after them.

What's inside

No filler. Four focused programs, built around how sciatica actually eases.

Daily Sciatica Relief A 4-day gentle cycle done mostly lying down: calm the nerve, free the hips, wake up the support muscles. Repeat it at your pace - each round should feel a little easier.
Piriformis Release When the pain lives deep in one glute: 4 days of slow release work, glute activation, and standing strength. Plus Lower Back Relief and a slow-day Mobility & Release routine for flare-ups.
Guided, timed sessions A handful of movements a day, 90 seconds to 2 minutes each. Each one guides you through at your pace - no counting sets off a crumpled printout.
The morning check-in Thirty seconds to log how your back feels. High-pain morning? It offers a rest day and records it, so an honest week never reads as a failed one.

A still from a guided Soothe Sciatica session: a man lying on a mat doing a gentle knee-to-chest movement — Straight from the guided sessions: slow, quiet, nothing to keep up with.

A man in his sixties doing a gentle standing movement at home, one hand on a chair for balance — Regular clothes, living room, a chair for balance. That's the whole setup on standing days.

Plain-language guides

Short reads on sleep positions, sitting through a desk day, and what to do (and skip) in a flare.

Progress you can see

An activity calendar and a pain-trend line from your check-ins - proof it's moving, week over week.

Lives on your phone

Install it like an app, works offline, opens to today's session. Another program is in production now.

What you'll want at home: a rug or mat, a chair, and for a few movements a foam roller or a light resistance band. No gym, nothing heavy, nothing complicated.

An honest note before you decide

What this will do - and what it won't.

It won't

"Cure" sciatica in a weekend. Anyone promising that is selling you something else.
Replace your doctor. Sharp new pain, numbness, or weakness belongs in a clinic, not an app.
Work from your pocket. Ten minutes of gentle movement only helps if it happens.

It will

Hand you a calm, guided ten minutes every morning, selected by a licensed physical therapist.
Respect the bad days - a rest option that logs as showing up, not as quitting.
Show you your pain trend in black and white, so you know whether it's earning its place.

Why there are no glowing reviews on this page

We're a small team and a new product, and we'd rather show you nothing than show you actors. So instead of rented five-star quotes, you get the honest version: a free trial to test it on your own back, a fair price, and a 30-day money-back guarantee if it doesn't earn its keep. Your back is the reviewer we answer to.

What this is really for

Not a fitness goal. Your life, with the volume of the pain turned down.

Mornings that start with coffee, not a risk assessment on the edge of the bed.
An hour in the garden that costs you an hour - not the rest of the day.
Rolling over at 3am without the jolt that used to snap you awake.
Walking, bending, reaching - done absent-mindedly again, the way it used to be.

Nobody can promise you a pain-free life - we won't insult you by trying. But gentle daily movement is what clinical guidance keeps pointing back to, and ten kept minutes beat any perfect plan you quit.

A woman in her sixties kneeling comfortably at a raised garden bed, planting seedlings in the sun

Start free. Decide later.

Try the whole thing free for 3 days.

A single physical-therapy visit often costs more than a full year of Soothe Sciatica. The annual plan works out to $3.33 a month - about 11 cents a day - for a routine that's there every single morning.

All four programs, every session
The morning check-in + rest days
Pain trend + activity calendar
All guides, offline access, new programs as they land

You risk nothing but ten minutes a day

Days 1-3 are free. Cancel during the trial from Profile → Subscription - two taps - and you pay nothing.
30-day money-back guarantee. If you subscribe and it isn't helping, email us within 30 days of your first charge and we refund it in full. No forms, no interrogation.
Founding-member price. $39.99/yr is launch pricing - your rate stays locked for as long as you stay subscribed, even when the price rises for new members.

Start my free 3 days

The 60-second quiz comes first - no card needed to see your starting plan.

Questions, answered straight

The things you're probably wondering.

My pain has been there for years. Will ten minutes a morning even dent it?

Honestly: we can't promise you a number, and you should distrust anyone who does. What we can say is that gentle, consistent movement is the approach clinical guidance recommends for sciatica, and consistency is exactly what this is engineered for. Give it the free trial plus a few weeks, and let your own pain-trend line answer the question.

What if I wake up in a full flare?

The morning check-in asks how bad it is, 0 to 10. On the roughest mornings it offers you a rest day and logs it - so resting is a recorded part of the plan, not a quiet failure. You pick the session back up when your back allows it.

Do I need equipment? Do I have to get on the floor?

You'll want a rug or mat, a chair, and for a few movements a foam roller or a light resistance band - nothing else. And yes, much of the first program is done lying down on purpose: it takes the pressure off the spine while the nerve calms, which is exactly where most people need to start.

How long are the programs really?

Each program is a focused cycle of one to four days, a handful of gentle movements a day, roughly five to twelve minutes. You repeat and alternate the cycles as your back improves - it's a daily practice, not a boot camp with a finish line. One more program is in production.

Am I too old for this?

The whole product is designed for adults 40 and up: big text, calm pace, movements chosen to be gentle and modifiable. If you can lie on a rug and sit in a chair, you can do this at your own speed.

Can I cancel during the free trial?

Yes, any time, from Profile → Subscription - two taps, no phone calls, no chat with a "retention specialist". Cancel during the 3 free days and you pay nothing at all. And if you do subscribe, there's a 30-day money-back guarantee on top.

Is this medical advice?

No. Soothe Sciatica is a movement-and-wellness program, not a medical treatment or a diagnosis. If your pain is sudden and severe, follows an injury, or comes with numbness, weakness, fever, or loss of bladder or bowel control, stop and see a doctor first - that's not app territory.

One small step, literally

Tomorrow morning can start
the exact same way. Or not.

Sixty seconds of questions, then your starting plan. The free trial and the guarantee carry the risk - your job is just ten gentle minutes.