Stop Sciatica in Its Tracks: Causes, Symptoms, and Solutions

Sciatica is one of the most common—and often misunderstood—causes of low back and leg pain. If you've ever experienced sharp, shooting pain down your leg or a deep ache in your lower back that just won’t quit, you might be dealing with sciatica.

In this post, we’ll break down exactly what sciatica is, what causes it, how it feels, and most importantly, how you can manage and prevent it—including the role of massage therapy, fitness, and mindful movement in your recovery.

What Is Sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, the longest and thickest nerve in the human body. It runs from your lower back, through the hips and buttocks, and down each leg, usually affecting only one side of the body at a time.

Sciatica is not a diagnosis itself, but a set of symptoms caused by irritation or compression of the sciatic nerve.

What Causes Sciatica?

Sciatica can be triggered by a number of underlying conditions, including:

1. Herniated or Bulging Disc

A common cause where the soft inner portion of a spinal disc pushes out and presses on the sciatic nerve.

2. Piriformis Syndrome

The piriformis muscle in the buttocks becomes tight or spasms, compressing the sciatic nerve underneath or through it.

3. Spinal Stenosis

Narrowing of the spinal canal, often due to aging, can compress nerves in the lower back.

4. Degenerative Disc Disease

Over time, wear and tear on spinal discs can irritate nearby nerves.

5. Pregnancy

The combination of hormonal changes, postural shifts, and pressure from the growing uterus can irritate the sciatic nerve.

6. Prolonged Sitting or Poor Posture

Long hours sitting (especially with poor ergonomics) can contribute to nerve compression and piriformis tightness.

Common Symptoms of Sciatica

• Sharp or burning pain in the low back, buttock, or down the leg

• Tingling, numbness, or “pins and needles” in the leg or foot

• Weakness in the leg or foot

• Pain that worsens with sitting, coughing, or bending forward

• Discomfort that usually affects one side of the body

Symptoms can range from mildly annoying to completely debilitating.

How Massage Therapy Helps Sciatica

Massage therapy offers effective, non-invasive relief for many sciatica cases, especially those caused by muscle tension or piriformis syndrome.

Benefits of Massage for Sciatica:

• Releases tight muscles like the piriformis, gluteus medius, and QL that may compress the nerve

• Improves circulation to reduce inflammation and promote healing

• Reduces pain signals by activating the parasympathetic nervous system

• Improves posture and mobility to help prevent future flare-ups

Targeted techniques such as deep tissue massage, trigger point therapy, myofascial release, and gentle stretching are often used to relieve sciatic pain.

Movement and Exercise for Sciatica Relief

While rest may help during an acute flare-up, prolonged inactivity can actually make sciatica worse. Restoring proper movement patterns and strengthening key muscles is essential for long-term recovery.

Effective Exercises and Practices:

• Gentle stretching for the hips, hamstrings, and piriformis (like figure-4 stretch or knee-to-opposite-shoulder stretch)

• Core strengthening to stabilize the lumbar spine (bird-dogs, modified planks, pelvic tilts)

• Glute activation to reduce strain on the low back and hips (bridges, clamshells)

• Pilates for posture, spinal alignment, and deep core control

• Walking regularly to keep the spine mobile and promote circulation

⚠️ Avoid exercises that cause sharp pain or forward flexion during an acute episode. Always check with your healthcare provider or therapist before beginning a new program.

Preventing Future Sciatica Flare-Ups

Prevention is all about consistency and awareness:

• Don’t sit too long—get up and stretch every 30–60 minutes.

• Use proper posture when standing, sitting, or lifting.

• Maintain core and glute strength with regular movement.

• Invest in ergonomic support at your desk or in your car.

• Prioritize recovery with regular massage therapy or bodywork sessions.

Ready to find relief?

Book a massage therapy session today!