Sciatica Relief Starts Here!
A Pain in the Butt
The sciatic nerve is one of the largest nerves in the body, beginning at the lower back and running through our glutes and hamstrings. It provides sensation and motor function to our legs, which is why any irritation to this nerve can be a pain in the butt!
Sciatica, or irritation of the sciatic nerve, is a very common condition with some of the main symptoms being lower back pain, burning or tingling down the leg, weakness or numbness in the foot, pain with sitting, and sharp shooting pain. It occurs when there is compression or stretch on a part of the nerve, whether from tightness in the glutes, hamstrings or a bulging disc in the back.
How to calm things down
More isn’t always better with a cranky nerve. The goal is to settle it down and restore movement, not throw every exercise at it. Here are three basic exercises we love to help calm the sciatic down early during the treatment process.
1. Sciatic Nerve Glides (Flossing)
Nerves need to be stretched just like muscles to improve range of motion and decrease pain. Nerve glides keep the nerve moving without overstretching it.
Sit tall on the edge of a chair
Kick one leg forward
Pull your toes up as you look up
Bend the knee as you look down
Repeat 8–10 slow reps
2. Figure 4 (Piriformis Stretch)
If your glutes become tight, this can put compression on the sciatic nerve itself. By decreasing glute muscle tone, we can reduce compression on the sciatic nerve and reduce symptoms. The figure 4 stretch targets a common compression point in the hip.
Sit on the floor
Cross one ankle over your opposite knee
Pull your bottom leg in
Hold 45-60 seconds
3. Glute Bridge
Your glutes are a critical component for appropriate lower back positioning. Glute bridges build support and alleviate pressure so the nerve isn't doing all the work.
Lay on your back with your feet flat, knees bent
Lift your hips in line with your knees
Slowly lower your hips back to the floor
Repeat for two sets of 10–12 reps
Keep in mind:
If symptoms shoot down your leg, get sharper, or linger after—you’re pushing too far. These should feel like they’re easing things, not lighting it up.
While these exercises are great for calming the nerve, improving sciatic irritation is a process that needs to go deeper than symptom relief and address:
Pelvic and rib positioning to improve body mechanics
Spinal and hip mobility for easier movement
Core, hip and leg strength that address asymmetries
At FIXXED, our expert clinicians understand that proper care demands more than cookie-cutter protocols. We specialize in high-level recovery by crafting personalized, movement-based care plans. These plans are designed to optimize your body's unique biomechanics, ensuring that we address the root cause of your limitations rather than just chasing symptoms.
