Are you tired of living with the debilitating pain of sciatica? You’re not alone. Sciatica’s that pesky condition caused by the irritation of the sciatic nerve, and it doesn’t just hurt—it can make life feel unbearable. But here’s the good news: there are real solutions that go beyond temporary fixes.
This article is about to hit you with a proven approach for a long term solution and just hopefully get you some immediate relief for sciatica pain.
First, we’re diving into what causes it, the symptoms, and most importantly how to treat it.
Understanding Sciatica
Sciatica pain radiates from your lower back down your leg, usually thanks to pressure on the nerve. It’s often been described as a lightning bolt running down your leg.
Fun fact: the sciatic nerve is the largest nerve in your body, running from your lower back, through the hips, and all the way down to your foot. It’s packed with nerve fibers that control the muscles in your legs and handle sensations like touch, temperature, and—unfortunately—pain.
Common Causes of Sciatica:
- Herniated disc: When a disc bulges out and puts pressure on the sciatic nerve, it’s not just uncomfortable; it’s straight-up pain.
- Spinal stenosis: The narrowing of your spinal canal that squeezes the sciatic nerve like a bad handshake. You develop this when you live with a chronically arched lower back and anterior pelvic tilt.
- Piriformis syndrome: Also known as "Pseudo Sciatica", which you can read more about here. This little muscle in your butt gets overactive due to misalignments in the low back or hip and compresses the sciatic nerve, proving that even small muscles can wreak big havoc.
So much pain is caused by misalignments and the solution is simple… though not easy! Our Back & Core and Hips & Glutes programs are designed to help you get the joints of your body into a better, more aligned position so you can be free of pain.
Symptoms of Sciatica
Sciatica doesn’t show up the same way for everyone. It can show up as a dull ache, a sharp shooting pain, a burning sensation that runs down your leg… or a combination of these! It usually messes with just one side of the body and can cause:
- Numbness or tingling in the leg or foot
- Weakness in the leg or foot
- Muscle cramps in your leg or foot
- Difficulty walking or standing
Best Sciatica Stretches & Exercises
Look, there’s no magic pill for sciatica, but you can get real relief through some key stretches and exercises.
While stretches aren’t technically “exercises'', they can still offer temporary relief. Here are four of our favorites MUves to help relieve that pain and get you moving again.
For exercises designed to strengthen your body into a better, more aligned position, check out the MoveU membership.
1. Pelvic Tilts
This is always a good “go to” exercise when experiencing a sciatica flare up. Work within your pain free range of motion.
How to perform:
- Step 1: Set up on your hands and knees in tabletop position. Knees should be stacked under hips and wrists under shoulders. You can remain here or, if you find it difficult to keep the upper spine still, you can lower yourself down to your elbows.
- Step 2: Gently brace your core. Now imagine a metal rod running through your hips from one side to another, pinning your pelvis in place. This is an isolation exercise. Slowly ‘swivel’ your pelvis around that imaginary rod, tucking your pelvis under as much as you can without moving the rest of your torso at all. You should feel a contraction in the lower abdominals. Hold this position for 2-3 seconds.
- Step 3: Now slowly swivel the pelvis the other direction. It’s very important to keep the mid and upper back completely still so the movement is isolated to the pelvis only. You should feel a contraction in the low back muscles. Hold this position for 2-3 seconds. Repeat this cycle 10 times.
Tip: You can also do these lying on your back with your feet flat on the floor.
2. Child’s Pose QL
You may already know Child's Pose if you've done yoga. This version targets the Quadratus Lumborum (QL), which is that meaty low back muscle just above your hips.
Step 1: Set up on your hands and knees with knees wider than hip width. How wide is up to you
Step 2: Shift your body back so your backside is between your heels as you reach your arms forward overhead
Step 3: Walk your hands over to one side until you feel a stretch along the side of your body and low back
Step 4: Breathe into your belly long and slow for 1-2 minutes
Step 5: Switch sides and repeat
3. Figure 4 Stretch
This one will help relax the piriformis muscle and the muscles in the low back. If you lack flexibility, you may need to modify this slightly. Look to feel this in the glute area.
- Step 1: Lie on your back with legs bent. Raise your right ankle, and rest it on your left quad just above your knee
- Step 2: Using both hands, lace your fingers behind your left thigh and gently pull it toward you, keeping your head and back on the floor
- Step 3: Hold for 20 to 30 seconds. Remember to breathe, which will help your muscles relax
- Step 4: Repeat with the other leg. Do 2 to 3 repetitions with each leg
If you can't reach your thigh easily, you can loop a towel around the thigh and use it to pull your thigh toward you.
4. Cobra
Step 1: Lay on your stomach on the floor with your hands by your chest.
Step 2: Press your hands into the floor and bring your upper body off the ground. You can go as far as comfortable, but no further. Different people have different ranges of motion and this isn’t a ‘no pain, no gain’ situation. If you feel pain, back off until you don’t.
Step 3: Breathe into this for 1-2 minutes.
Stop Sciatic Pain at its Source: Introducing MoveU's Disc Bulge & Sciatica Program (Launching Fall 2024!)
We understand that living with sciatic pain is exhausting and discouraging.
Here’s the thing: popping pills or signing up for surgery isn’t going to solve the root cause. Our Disc Bulge, Herniation & Sciatica Program is a total game-changer. We offer a science-backed, comprehensive approach that doesn’t just mask the pain—it fixes the root cause.
Here’s why MoveU is different:
- We address the source of your pain. No more slapping on a band-aid; we focus on realigning your body so this problem doesn’t come back.
- Mind-body connection: It’s not just about the exercises. It’s how you do them. Proper form and technique is crucial when establishing healthy movement patterns. That’s why we have the MoveU coaches available in our private online community to assess your form and provide feedback to help you get the most out of your investment.
- Based on science: With over 75 peer-reviewed studies backing our method, you know you’re in safe hands.
Join thousands of people who’ve ditched surgery and meds and found real relief with MoveU.
- Skip the surgery: Many of our members reversed sciatica without ever going under the knife.
- Real results: It takes time and consistent practice, but you can expect to see a serious reduction in pain and take back control of your life.
- Long-term fix: MoveU equips you with the knowledge and tools you need to keep your spine healthy and pain-free.
Is MoveU right for you?
If you’ve been diagnosed with a disc bulge, herniation, or sciatica and you’re ready to take action, this program is the answer you’ve been waiting for.
Avoid Common Mistakes:
Look, long-term pain med use isn’t fixing anything. If you’re serious about finding relief, you’ve got to go beyond just taking pills.
In person physical therapy, chiropractic care, or even acupuncture can help, but those are just temporary aids. If you don’t address the core issue of chronic misalignments, you're going to be right where you started , given time.
Instant Relief for Sciatica Pain: Does it Exist?
Here’s the million-dollar question: Can you get instant relief for sciatic pain? The short answer? Maybe. Some people find that pelvic tilts alleviate their pain immediately. Others have to work at it for few months before they notice a shift.
While not everyone will be able to completely erase the pain overnight, you can definitely take steps to reduce it significantly.
- Improve mobility: Try expert-guided strengthening exercises and stretches to ease pressure off that nerve. This is the way of MoveU and what we preach all day long to our followers. If you want long term results that last, join us in the MoveU membership and let’s get to work!
- Restore alignment: We love good chiropractors - in fact, Dr. Mike (founder of MoveU) is a chiropractor himself. They can help improve your alignment for a moment, but they can’t adjust you into better alignment permanently. That’s something only you can do.
- Manage pain: Over-the-counter painkillers can offer temporary relief, but again, these are just covering up the issue like a bandaid on a broken leg and not doing anything to resolve your issue. You might get some relief with corticosteroid injections, which are intended to reduce inflammation, but the effectiveness is hit or miss.
We know you're desperate for relief, but don't you want relief that lasts?
Don’t Let Sciatica Control Your Life—Take Action Today
Bottom line: only you can move YOU. You have options and you can take control. By understanding what’s causing your pain and using effective treatment strategies like the ones MoveU offers, you can finally break free from sciatica.
What is the MoveU Approach?
Key features of MoveU’s program:
- A educational focus: 1-2 minute long videos explain the anatomy and function of the muscles of the body as well as how to perform each exercise.
- Expert guidance: Our coaches offer personalized feedback and support.
- Community support: join fellow MUvers in our private MoveU community where you can ask questions and give and receive feedback from those who are on the journey with you.
- Proven results: Backed by scientific research and real-world successes. Read our member reviews to hear how MoveU helped others like you!
Conclusion
Sciatica pain doesn’t have to be a life sentence. With the right tools and strategies—like the ones you’ll find in the MoveU program—you may or may not achieve immediate relief for sciatica pain, but you will certainly be on your way towards a long term solution!
Stop treating the symptoms and start fixing the root cause. Take control and say goodbye to that sciatic pain once and for all.
With our free trial, you can sign-up for $0 today. What do you have to lose?
