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Sciatica

Dr. Michael Hoiles has created this resource to help you better understand Sciatica, including its common causes, symptoms, treatment options, recovery expectations, and when it may be appropriate to seek an assessment. Whether your symptoms started suddenly or developed gradually over time, this guide is designed to provide clear, evidence-informed information to help you make informed decisions and return to the activities you enjoy with confidence.

 

What Is Sciatica?

Sciatica refers to irritation or compression of the sciatic nerve—the large nerve that runs from the lower back, through the hips and buttocks, and down each leg. It’s not a condition on its own, but a symptom pattern usually caused by underlying issues in the lumbar spine or pelvis. 

Pain typically follows a “nerve pathway” down one leg and can range from mild discomfort to sharp, burning, or electric-type pain. 

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Common Causes 

  • Lumbar disc bulge or herniation (most common)  

  • Degenerative disc changes (wear and tear)  

  • Spinal stenosis (narrowing of the spinal canal)  

  • Facet joint irritation  

  • Piriformis muscle irritation (deep gluteal syndrome)  

  • SI joint dysfunction  

  • Prolonged sitting and poor posture contributing to nerve irritation  

 

Often, sciatica develops gradually due to a combination of factors rather than a single injury. 

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Common Symptoms 

Symptoms may include: 

  • Pain radiating from low back into buttock and down the leg  

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

  • Numbness along part of the leg or foot  

  • Burning or sharp, shooting pain  

  • Symptoms usually worse on one side  

  • Possible weakness in the affected leg  

 

Symptoms can vary depending on the tissues involved and the severity of the condition. 

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What Makes It Worse? 

  • Sitting for long periods (especially slouched)  

  • Forward bending or lifting with poor mechanics  

  • Coughing or sneezing (in disc-related cases)  

  • Driving long distances  

  • Prolonged standing in one position  

  • Sudden twisting movements  

 

Similar to other spine conditions, people may notice symptoms are worse at the end of the workday or upon waking in the morning. 

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What Helps? 

  • Frequent position changes (avoid prolonged sitting)  

  • Short, frequent walking breaks  

  • Heat or ice depending on symptom response  

  • Gentle nerve mobility work (when appropriate)  

  • Maintaining a neutral spine during daily activities  

  • Guided rehab exercises (not aggressive stretching early on)  

 

Staying active and addressing contributing factors often leads to better long-term outcomes than relying solely on passive treatments.

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How Chiropractic Can Help 

Chiropractic care may help by: 

  • Assessing whether symptoms are disc, joint, or muscle-related  

  • Improving mobility in the lumbar spine and pelvis  

  • Reducing joint irritation contributing to nerve sensitivity  

  • Providing targeted soft tissue therapy  

  • Guiding graded rehab and movement retraining  

  • Offering advice on posture, ergonomics, and load management  

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In many cases, a combination of manual therapy + progressive exercise leads to the best outcomes. 

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Recovery Timeline 

Every case is unique, but general recovery timelines may include: 

  • Mild cases: 1–3 weeks  

  • Moderate irritation: 3–8 weeks  

  • Disc-related or persistent cases: 6–12+ weeks  

Most people improve gradually, with symptoms often fluctuating before steadily settling. 

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Exercises Commonly Recommended 

The most appropriate exercises depend on the underlying cause of your sciatica. A healthcare professional can help determine which movements are most appropriate for your specific condition and stage of recovery. 

Phase 1: Calm Pain & Restore Gentle Movement 

These exercises aim to reduce irritation, improve mobility, and help you stay active without worsening symptoms. 

  • Walking (short, frequent walks within your tolerance)  

  • McKenzie Extension Press-Ups (when appropriate for disc-related sciatica)  

  • Sciatic Nerve Glides (performed gently without reproducing severe symptoms)  

  • Pelvic Tilts  

  • Gentle Hip Flexor Stretch (if prolonged sitting contributes to stiffness)  

 

Phase 2: Restore Mobility & Stability 

As symptoms improve, the focus shifts toward improving trunk control and hip strength while restoring normal movement patterns. 

  • Glute Bridges  

  • Bird-Dog  

  • Dead Bug  

  • Clamshells  

  • Hip Hinge Patterning (learning to bend and lift efficiently)  

 

Phase 3: Build Strength & Prevent Recurrence 

Once pain has settled, strengthening exercises help improve resilience and reduce the risk of future flare-ups. 

  • Side Planks (modified progressing to full)  

  • Squats  

  • Split Squats or Lunges  

  • Romanian Deadlifts (light weight, focusing on hip hinge mechanics)  

  • Single-Leg Balance and Stability Exercises 

 

Exercises should always be tailored to the individual's condition, symptoms, and stage of recovery. 

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Can I Still Exercise? 

Yes—generally, staying active is encouraged, but modifications are important. 

Good options: 

  • Walking (often best early option)  

  • Stationary cycling (if tolerated)  

  • Light core stability work  

  • Controlled strength training with neutral spine  

Avoid early on: 

  • Heavy spinal loading  

  • Deep forward flexion under load  

  • High-impact activities if symptoms are flared  

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When To Seek An Assessment 

Consider booking an assessment if: 

  • Pain radiating below the knee that persists more than a few days  

  • Recurring or worsening symptoms  

  • Difficulty standing, walking, or sleeping due to pain  

  • Symptoms not improving with basic self-management  

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Common Mistakes That Slow Recovery 

  • Overstretching the hamstrings aggressively  

  • Resting completely for too long  

  • Returning to heavy lifting too quickly  

  • Sitting for long uninterrupted periods  

  • Ignoring posture and movement habits  

  • Pushing through worsening leg pain during exercise  

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When Should I worry?  

Seek urgent medical attention if you experience: 

  • New or progressive leg weakness  

  • Loss of bowel or bladder control  

  • Numbness in the groin or saddle area  

  • Severe, unrelenting pain that is rapidly worsening  

  • Significant trauma preceding symptoms  

These can indicate more serious nerve involvement requiring immediate assessment. 

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Why an Accurate Diagnosis Matters 

Pain can arise from many different structures, including muscles, joints, discs, nerves, ligaments, and surrounding soft tissues. Because different conditions often produce similar symptoms, identifying the underlying source of your pain is an important first step toward effective treatment. A thorough assessment helps determine the factors contributing to your symptoms and guides an individualized treatment plan designed to help you return to work, sport, and the activities you enjoy. 

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Summary 

✔ Sciatica = nerve-related leg pain caused by irritation/compression of the sciatic nerve (usually from the low back or pelvis) 
✔ Common causes: disc bulge/herniation, spinal joint dysfunction, or nerve root irritation 
✔ Key symptoms: radiating leg pain (often below the knee), tingling, numbness, or burning/electric pain 
✔ Common triggers: prolonged sitting, bending, lifting, driving, and sustained poor posture 
✔ Most cases improve with movement-based care, including walking, activity modification, and graded rehab 
✔ Red flags: progressive weakness, saddle numbness, or bowel/bladder changes require urgent assessment 

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Ready to Get Back to Moving Comfortably?

If your Sciatica isn't improving, keeps returning, or is preventing you from working, driving, exercising, or enjoying your daily activities, an assessment can help identify the underlying cause and determine the most appropriate treatment plan. 

Dr. Michael Hoiles is a Calgary chiropractor who provides evidence-informed care combining hands-on treatment, exercise-based rehabilitation, and practical advice to help people recover from injury, move better, and stay active. 

Book an appointment with Dr. Michael Hoiles today to start your recovery and get back to doing what you enjoy. 

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