If you’ve been living with that sharp, burning pain shooting down your leg or that deep ache in your lower back, you’re probably familiar with sciatica. It’s frustrating, uncomfortable, and can really get in the way of your daily life. Whether it hurts when you stand too long, sit too long, or even just get out of bed, sciatica can make simple things feel like a big chore.
But here’s the good news: **physical therapy can help—**and not just in the short term. At Accelerate Therapy & Performance, we help people every day who are dealing with sciatica and want to stop just “managing the pain” and start actually fixing the root of the problem.
Let’s walk through exactly what sciatica is, why it happens, and how physical therapy can help you take control of your pain and mobility.
What Is Sciatica—and Why Is It So Painful?
Sciatica isn’t actually a condition on its own—it’s a symptom. It refers to pain that follows the path of the sciatic nerve, the longest nerve in your body. This nerve starts in your lower back, runs through your hips and buttocks, and down each leg.
When something puts pressure on or irritates this nerve—like a herniated disc or tight muscles—you feel that familiar sciatica pain. For some people, it’s sharp and shooting. For others, it’s more like tingling, numbness, or a dull ache.
Why is it so intense?
The sciatic nerve plays a big role in how your lower body moves and feels. When it’s inflamed or pinched, even small movements can aggravate it. That’s why walking, bending, or sitting can feel so uncomfortable.
Common Causes of Sciatica
You might be wondering: Why is this happening to me?
Sciatica can stem from several issues—some medical, some structural, and some lifestyle-related. Here’s a breakdown:
1. Herniated or Bulging Discs
This is one of the most common triggers. When a disc in your spine pushes out of place, it can press directly on the sciatic nerve.
2. Degenerative Disc Disease
As we age, the discs between our spinal vertebrae can wear down, causing inflammation or narrowing of the nerve pathways (called spinal stenosis).
3. Muscle Imbalances and Poor Posture
Sitting for long hours, especially with poor posture, can cause your hips and glutes to tighten up. This puts more pressure on your lower back—and eventually your sciatic nerve.
4. Piriformis Syndrome
This condition happens when the piriformis muscle (a small muscle in your butt) irritates the sciatic nerve underneath it. This can feel a lot like traditional sciatica.
5. Pregnancy
The growing uterus and weight changes can put pressure on the sciatic nerve, causing temporary sciatic pain.
6. Injuries and Trauma
Falls, car accidents, or sports injuries can trigger sciatic pain by damaging the lower spine or muscles nearby.
How Do I Know If It’s Really Sciatica?
It’s tempting to Google your symptoms and self-diagnose, but sciatica symptoms can mimic other issues. That said, some signs strongly suggest sciatica:
- Pain on one side of your lower back, buttock, or leg
- Numbness or tingling down the back of your leg
- Weakness in the affected leg or foot
- Pain that worsens with sitting, coughing, or sneezing
If you’re dealing with any of these and the pain lasts more than a few days—or is getting worse—it’s time to get checked out.
At Accelerate Therapy & Performance, we walk you through a complete evaluation. That includes your posture, gait, mobility, strength, and even how your daily habits may be affecting your symptoms. If needed, we’ll refer you for imaging like an MRI to confirm what’s going on.
How Physical Therapy Helps with Sciatica
Here’s where the magic happens.
A lot of people think they need painkillers, injections, or even surgery to find relief from sciatica. While those might be options for extreme cases, physical therapy is almost always the first and most effective step—especially if you want to treat the source, not just the symptoms.
Here’s what we focus on:
Personalized Stretching and Strengthening
We don’t believe in cookie-cutter routines. We’ll build a plan just for you, based on what’s causing your sciatica. That could include:
- Targeted stretches to open up the lower back and hips
- Strength exercises to stabilize your core and spine
- Glute and hamstring work to correct imbalances
Hands-On Manual Therapy
Sometimes your muscles and joints need a little help relaxing and realigning. Our therapists use manual techniques to reduce pressure on the nerve, ease tightness, and improve circulation.
Posture and Movement Training
We’ll take a close look at how you move—whether it’s walking, lifting, or sitting—and coach you on better habits to avoid triggering pain again.
Education and Prevention
We teach you why the pain happened and how to stop it from coming back. You’ll leave feeling more in control of your body, not just patched up.
Can I Do Anything at Home?
Absolutely. In fact, we’ll give you simple home exercises and lifestyle tips that keep your progress going between sessions.
Some of the things we often recommend include:
- Alternating ice and heat to manage inflammation
- Short walks to prevent stiffness
- Gentle sciatic nerve flossing exercises
- Avoiding long periods of sitting without breaks
The key is consistency. We’ll guide you through what to do and what to avoid so you don’t make things worse while trying to help yourself.
How to Prevent Sciatica from Coming Back
Even once the pain goes away, it’s important to stay proactive. Sciatica has a sneaky way of returning if you slip back into the habits that caused it in the first place.
Here’s what works long-term:
- Stay Active. Regular movement keeps your muscles and joints working well together.
- Strengthen Your Core. A strong core supports your spine and reduces pressure on your back.
- Watch Your Posture. If you sit at a desk all day, make sure your setup supports good posture—and take breaks!
- Stretch Often. Keep your hamstrings, hips, and glutes flexible to prevent nerve compression.
- Listen to Your Body. Don’t push through pain. It’s better to scale back and adjust than to push too hard and flare things up again.
We’re Here to Help You Feel Better for Good
Dealing with sciatica is frustrating—but you don’t have to just “live with it.” Physical therapy offers a powerful, non-invasive way to take control of your body and finally get relief.
At Accelerate Therapy & Performance, we take the time to get to the root of your pain and build a personalized plan to help you move better, feel stronger, and get back to living your life without fear of pain holding you back.
Whether you’ve been dealing with sciatica for a few weeks or a few years, we’re ready to help.
Reach out today to book your consultation—let’s get you back on track.