Understanding Sciatica: What It Is, Common Symptoms, and What Most People Get Wrong About Treating Sciatica
Sciatica- a true pain in the butt.
If you’ve ever experienced pain that shoots from your lower back, into the butt, and/or down into your leg, you may have been told you have sciatica. It’s a word that gets thrown around a lot — but what it really means (and how to treat it) is often misunderstood.
What Is Sciatica?
Sciatica isn’t actually a diagnosis — it’s a symptom pattern. The sciatic nerve is the largest nerve in the body, originaitng from your lower spine and branching through your hips and glutes, and down the back of each leg- then branching into smaller nerves that run down the calf and to the tips of the toes.
When this nerve becomes irritated or compressed, it can cause pain, numbness, tingling, or weakness along any part of the pathway.
This irritation can happen for several reasons, including:
A herniated disc or bulging disc pressing on the nerve
Spinal stenosis (narrowing of the spinal canal)- resulting in less room for the nerve to move freely in the canal
Muscle tightness or imbalance, especially around the glutes or hips
Poor movement mechanics that compound over time
Pregnancy, due to ligament laxity and changes in pelvic and back positioning which put increased tension on the nerve
Common Symptoms of Sciatica
While every case is unique, the most common symptoms include:
Sharp, burning, or shooting pain down one leg
Numbness or tingling in the leg or foot
Weakness in the affected leg
Pain that worsens with sitting, bending, or coughing
Relief when walking or changing positions
Sciatica can range from mildly annoying to completely debilitating. The good news? In most cases, it can be managed and resolved without surgery or ever needing an MRI.
Common Mistakes People Make When Treating Sciatica
Unfortunately, many people take the wrong approach to managing sciatic pain — often prolonging their recovery. Here are a few of the most common mistakes I see:
1. Resting too much
While it may feel good to lie down when pain flares up, staying inactive for too long can actually make symptoms worse. Movement helps reduce inflammation, improve circulation, and restore normal nerve function.
2. Stretching the nerve instead of treating the cause
Many people assume stretching the hamstring or piriformis will “loosen up” the nerve — but the sciatic nerve doesn’t like being stretched. If the root cause is in the spine or pelvis, excessive stretching can actually irritate it further. You shouldn’t pull on something that doesn’t want to be stretched!
3. Ignoring hip strength and mobility
The lower back and hips work together. Weak glutes, pelvic stabilizers, and stiff hips often contribute to poor spinal support and nerve irritation. Strengthening and increasing mobility in these areas can significantly reduce symptoms and prevent recurrence.
4. Relying only on pain medication or passive treatments
Medications, massage, or injections can help reduce pain temporarily, but they don’t fix the underlying cause. Long-term relief comes from improving how your body moves and functions.
5. Not getting individualized care
Every case of sciatica is different. What works for one person might not work for another. A one-on-one assessment can identify your specific triggers, movement imbalances, and the most effective plan for recovery.
The Bottom Line
Sciatica doesn’t have to take over your life. With the right combination of movement, strength training, and hands-on care, most people can get lasting relief — and get back to the activities they love.
At The Movement Solution, I help active adults and athletes address sciatica naturally — without relying on pain medication or surgery.
If you’re struggling with sciatic pain or aren’t sure what’s causing your symptoms, reach out to schedule an evaluation. Together, we’ll find the root cause and build a plan that gets you moving again confidently.
