What is Sciatica?
Sciatica means pain that starts in your lower back or buttock and travels down your leg. This happens when something puts pressure on your sciatic nerve, the largest nerve in your body. The pain might feel sharp, dull, or like burning. It can also come with numbness or tingling.
The most common reason for this nerve pressure is a disc herniation in your lower back. This means the soft inner part of a spinal disc pushes out and presses on nearby nerves. But there are other reasons too. A tight muscle deep in your buttock, called the piriformis, can squeeze the sciatic nerve. Sometimes more serious issues like a tumour or poor blood flow can also cause sciatica.
Sciatica is not a diagnosis. It’s a sign that something deeper is going on. You need to know the cause to treat it the right way.
Exercises You Can Do For Sciatica
Some exercises can ease sciatica pain by reducing pressure on the nerve or loosening tight muscles. The right exercises depend on what’s causing your pain.
If your sciatica is from a disc herniation, exercises from the McKenzie Protocol can help. These are gentle, repeated movements that guide the disc material back into place. The most common McKenzie movement is called “prone press-ups”. You lie on your stomach and slowly press your chest off the floor with your hands, while keeping your hips down. This movement helps move the disc forward and away from the nerve.
For sciatica caused by a tight piriformis muscle, stretching is useful. A piriformis stretch starts by lying on your back. Bend your knees and cross one leg over the other. Pull the uncrossed leg toward your chest until you feel a stretch in your buttock. Hold the position and breathe steadily. You can also try seated versions of this stretch if lying down is uncomfortable.
General strengthening exercises can also help you stay supported. These target your core muscles—your abdomen, hips, and back. Strong core muscles take pressure off your spine and help prevent flare-ups.
Some exercises to strengthen the core include:
- Bridges – Lie on your back, bend your knees, and lift your hips while keeping your shoulders on the floor.
- Bird-dog exercise – Start on hands and knees. Extend one arm and the opposite leg at the same time. Hold for a few seconds, then switch sides.
- Pelvic tilts – Lie on your back with knees bent. Tighten your stomach muscles and press your lower back into the floor.
Do these exercises slowly. Stop if the pain gets worse. If an exercise makes your leg pain stronger or adds new symptoms, stop and get advice from a professional.
What To Avoid
Some movements can make sciatica worse, especially if they increase pressure on the nerve. These include bending forward, twisting, or lifting heavy things with poor form. If your pain comes from a disc issue, these movements can push the disc out further.
Avoid:
- Toe touches or forward folds.
- Heavy lifting with a rounded back.
- Twisting motions like fast golf swings.
- Sitting for long periods without breaks.
Try not to stretch aggressively, especially if you’re not sure what’s causing your pain. A stretch that feels helpful to one person might make another person’s pain worse.
When you feel uncertain about an activity, wait and talk to a chiropractor or physiotherapist.
Staying Active with Sciatica Pain
Even when you’re in pain, staying active matters. Movement keeps your joints and muscles healthy. Resting too much can slow your recovery and make you feel stiffer and weaker.
That said, you need to choose your activities carefully. Low-impact movement is often best. Walking, swimming, or using a stationary bike can keep you mobile without straining your back.
If you enjoy sports like golf or cycling, you may not need to stop entirely. But you do need to be cautious. Activities that involve twisting or bending, such as swinging a golf club, can worsen disc problems. If your sciatica is from a tight muscle, you may return to sports sooner, with some therapy and stretching.
It helps to listen to your body. If something increases your pain, especially if the pain travels down your leg, it’s time to stop and reassess.
Managing Sciatica Pain at Home
You can manage mild sciatica at home with care and patience. Simple steps can reduce pressure on the nerve and support healing.
For disc herniation, the McKenzie exercises mentioned earlier are often effective. Doing these several times a day can shift the disc away from the nerve and ease pain. But the pain must improve with the movement. If it gets worse, stop.
If a tight muscle is the issue, stretching and massage are useful. Try foam rolling the buttock area or using a tennis ball to apply pressure to sore spots. Always keep the pressure gentle.
Adding certain vitamins, such as B vitamins, may help your nerves function better. These are safe for most people, but speak to your provider if you’re unsure.
Heat or ice can ease discomfort. Ice is better during the first days of pain. After that, heat can relax tight muscles.
Here’s a summary of at-home care:
- Do gentle exercises matched to your condition.
- Stretch the piriformis if it’s tight.
- Use heat or cold to relieve pain.
- Avoid sitting too long.
- Use a supportive chair with good posture.
- Sleep on your back with a pillow under your knees, or on your side with a pillow between your knees.
$$See also > managing sciatica pain at home
Always See a Professional, Don’t Diagnose at Home
Even though it’s tempting to figure things out on your own, it’s not safe to self-diagnose sciatica. You might guess wrong and delay proper care. In rare cases, serious problems like a tumour or nerve damage can mimic sciatica symptoms.
Chiropractors and physiotherapists are trained to test nerve function, assess posture and movement, and figure out where your pain is coming from. They use exams like range-of-motion tests, nerve tests, and hands-on palpation to check your body.
Most of the time, they can tell what’s going on without needing scans. But if the case is complex, they may order an X-ray or MRI. They will also give you a treatment plan that matches the root cause of your sciatica.
If you’re unsure what to do, book a visit with a trusted provider. This can save time, reduce pain faster, and prevent problems from getting worse.
PinPoint Health Can Help with Sciatica
If you’re dealing with sciatica, the team at PinPoint Health can guide you toward the right treatment. You don’t need to figure it out alone. Our experienced chiropractors, physiotherapists, and massage therapists work together under one roof to provide care tailored to your needs. Whether your pain is coming from a disc issue, a tight muscle, or something else, we can assess your condition and help you move forward with a clear plan.
You’ll find PinPoint Health clinics across the Greater Toronto Area, including locations in Toronto, Etobicoke, Brampton, Markham, Maple, Mississauga, Newmarket, Woodbridge, Oakville, and Vaughan. Each clinic offers coordinated care so you can get treatment that’s effective, safe, and focused on real results.
