Sciatica sucks. It’s very painful. Trust me. I’ve experienced it. 

This post is to help anyone who’s dealing with sciatica and give you a better understanding of what it is, how to help you heal and prevent it.  The recuperation process isn’t pleasant, but it’s doable and you can fully heal from it without resorting to drugs and surgery.   

What is Sciatica? 

Sciatica refers to pain that travels along the path of the sciatic nerve, the body’s largest, radiating into the legs, buttocks and lower back. It is caused by compression or inflammation of the sciatic nerve, commonly from bulging/ herniated discs, nerve irritation, spinal stenosis, and/or spasm of the piriformis muscle putting pressure on part of the nerve.  

It’s actually a bundle of nerves that come from five nerve roots branching off from your spinal cord. The most common causes of sciatica don’t involve direct injury to a sciatic nerve itself, but rather to the nerves higher in the spine that join to form the sciatic nerve.


Sciatica pain can be almost anywhere along the nerve pathway.  Pain, inflammation, muscle weakness and numbness in the affected side often follows a path from the low back to the buttock and the back of a thigh, calf and foot. This compression can lead to sharp, shooting, burning pain, tingling sensations, and numbness in the lower back, buttocks, and legs. 

Common Causes

  • Current or previous injury
  • Normal wear-and-tear
  • Excess weight or obesity can lead to back strains, pain and other issues.
  • Having insufficient core strength- muscles of your back and abdomen (help anchor your back muscles)
  • Your job. Jobs that require heavy lifting, a lot of bending, or working in awkward or unusual positions. 
  • Not using good posture and form during weight lifting, strength training activities.
  • Diabetes. Type 2 diabetes increases your risk of diabetes-related peripheral neuropathy, damaging  nerves that can cause sciatica.
  • Physical inactivity. Sitting for long periods and a lack of physical activity 

What to do. Healing and Prevention

Time, movement and rest are essential.  Milder cases of sciatica generally go away on their own with time and self-treatment.  It may take up to 6 weeks to heal.  In the recuperation following initial injury, it’s important to help strengthen the body against re-occuring injury. 

Chiropractic Care

Chiropractic is a holistic and drug-free approach that focuses on restoring the body’s natural alignment to alleviate pain and promote healing. It’s important to understand that while we’re addressing sciatica, chiropractic doesn’t diagnose, treat or heal anything and isn’t a get out of pain quick fix solution. 

Adjustments remove interference in the nervous system so the body can properly coordinate all functions of the body, adapt, and heal.  Gentle adjustments realign the vertebrae, allowing the spine to come into proper alignment, reducing pressure on the sciatic nerve, helping improve nerve function, reduce inflammation, providing relief from sciatic pain.  

Additional Elements of Chiropractic Care

Decompression Therapy: Helps to stretch the spine gently. This technique helps create space between vertebrae, allowing herniated discs to retract and relieve pressure on the sciatic nerve.

Myofascial trigger point release can reduce muscle tension and inflammation around the affected area, providing pain relief and improving flexibility.

Exercise and Rehabilitation: Specific exercises and stretches to strengthen the muscles supporting the spine and improve posture. Regular exercises can prevent future sciatica episodes and enhance overall spinal structure.

Lifestyle Recommendations: Advice on ergonomics, posture, and lifestyle modifications to minimize the risk of sciatica recurrence and promote better spinal health.

Stretching and Movement Exercises for Sciatica 

Cat cow, Knee to chest, Mckenzie exercises, Nerve flossing, Waking high knees 

Foundation training exercises- check YouTube channel

Maintain good posture while you’re sitting, standing, lifting objects and sleeping.

Stay physically active. maintain a weight that’s healthy for you. Strength training, aerobic exercise, increasing core strength and flexibility are fundamental to healthy movement. Swimming

        Nerve Flossing

Ice affected area for 20 min intervals several times per day to help to reduce swelling and pain.

If you’re suffering from sciatica, chiropractic care can help you regain your mobility and comfort. Through gentle adjustments, decompression therapy, and strengthening exercises, chiropractors can effectively address the underlying issues contributing to sciatic nerve compression. Embracing a holistic approach to healing, chiropractic care empowers individuals to naturally recover and prevent injuries, and live a healthy, active lifestyle.


10 Keys For A Healthy Fulfilled Life 

Assess your life and see where you could improve and redesign your priorities in these aspects of your life.  Develop a plan, schedule time and focus on implementing these fundamentals to succeed in every area of your life.  

Spend time with God 

Praise, worship, spend time in nature in silence and listen, pray daily 

Renew your mind 

Read the Bible, listen to anointed preaching and teaching, read great books, study, write

Get chiropractic adjustments

Chiropractic wellness care for you and your family is essential. Learn the importance of taking care of your spine and nervous system, and other essential elements of your health in a principled chiropractic office.  Share this essential knowledge with others. 

Eat well

Eat food from good sources, mostly greens, fruit, high quality organic grass fed meat, wild fish, stay away from processed, artificial foods and sugars. Invest in premium nutritional supplements. 


Exercise 30 minutes per day, including high intensity interval training (hiit), weight lifting, core exercises, walks, stretching, swimming, sports, and focussed breathing. 

Speak Life 

Words create worlds. Pay attention to what you’re saying. Speak in faith for what your’ believing for, including healing, provision, and dreams.  Stay strong, positive, and joyful. 


Giving with a glad heart is fundamental to a prosperous joyful life and comes back to bless you.  Express gratitude, help serve others, give gifts, smiles, give tithes and offerings, and do everything in love.


Work hard and do what you’re passionate about to contribute to better the world.  


6- 8 hours/ day of restful sleep.  I suggest going to sleep early and waking up early  for a productive day. 


Spend time doing what you love doing, invest in relationships that help you grow, spend quality time with your spouse and family, travel, try new foods, laugh. You get one life so make it great.  

5 Products For Functional Movement

Mini Trampoline

Rebound exercise is great for improvement in balance, bone density, strength and cardio.  Adults can have fun using trampolines too. 

Balance Board

Improves balance and core muscle strength by enhancing feedback to the cerebellum which controls balance and movement.  Builds brain neural connectivity and makes you smarter.  

Hanging Pull Up Bar

The pull up is essential for improved overall bodyweight and core strength training.  It’s also an excellent way to decompress the spine by hanging and allowing the force of gravity to release spine and muscle tension. Even babies do it. 

Inversion Hanging 

Can help reduce tension/ pain in spine and give you a new perspective of seeing things.  Batman does it too. 

Weighted Vest/ Leg Weights


Great for functional strength improvement while walking/ running and training.

I use a 20 lb vest and 2.5 lb weights on each leg walking around the neighborhood and for workouts.  That’s not me in the above picture.