Sciatica Flare-up? Do these 3 things
Don't Let Hip Pain Sideline You!
About 40% of adults will have sciatica at some point in their life! 😱
And unfortunately, it becomes more common as we get older.
Sciatica can feel like a sharp, burning pain that runs down the outside of your leg. Sometimes it causes tingling or numbness.
Other times, it’s more like a deep ache in your glutes.
Thankfully, most cases go away on their own without surgery.
But healing takes time, and there are simple things you can do to encourage the healing process and get relief from the pain.
Why This Matters
If you ignore sciatica, the pain can make it hard to stay active.You might also sleep poorly from the pain, feel more stressed, and lose muscle from not moving as much.All of which leads to even more problems down the road.
FITNESS SIMPLIFIED
What causes sciatica pain?
Sciatica pain usually comes from compression or irritation of the nerve, either in your spine or in the hip socket.
Fitness Tip to Relieve Sciatica Pain
Do 3 Simple Hip Stretches
The sciatic nerve is the longest and thickest nerve in your body. (The diameter of your pinky!)
It’s actually a bundle of nerves that starts in your lower back and runs down your leg.
When it’s irritated, it can cause sharp, burning, or aching pain.Here are three things that can help:
1. Better Posture or Alignment – Try to keep your pelvis level as you move through the day. Also, focus on the alignment of your spine and even your feet.
2. Stronger Core & Glutes – A strong core supports your spine, and strong glutes take pressure off your smaller, deep internal hip muscles that could be compressing the nerve.
3. More Flexibility – Mobile hips, upper spine, and even ankles plays a role in how your sciatic nerve feels.
If you’re having a flare-up, start with these three simple hip stretches below.
And if you constantly have back or hip pain, add core strength and posture work to your routine.
A little bit every day can make a big difference.
Easy Stretches for Sciatica Pain Relief
- Seated Hamstrings Stretch (watch your posture!) - Take 4-5 deep breaths while you try gently rotating your foot.
- Seated Figure-4 Stretch - Take 4-5 deep breaths; Just cross your ankles or lay on your back to do this if you feel crazy tight.
- Standing Hip Flexor Stretch - Take 4-5 deep breaths; This releases the frontside of your pelvis so the backside doesn’t have quite as much torque on it.
Extra tip: Be gentle as you stretch - Ease into each position, making sure the stretch feels “productive”, and not aggravating. It may feel better to keep the stretch dynamic by pressing into the stretch briefly and then backing off and repeating.
Did You Know...
- SI joint dysfunction (aggravation of the joint where your spine meets your pelvis) often shows up with sciatica because they share several of the same root causes.
- If the pain has lasted more than a few days, try applying heat. It can help your muscles relax around the nerve, allowing things to glide more easily.
- Don’t push through the pain, but don’t stop moving either. Gentle movement in pain-free ranges of motion helps keep your hips and legs from getting stiff and losing mobility.
NUTRITION SIMPLIFIED
Stuck in a rut with healthy meal ideas?
Nutrition Tip of the Week
Eat What’s In Season
Summer is the perfect time to try new recipes with fresh fruits, veggies, and herbs.
Add them to salads, snacks, or simple meals to boost flavor and nutrition.
Some great ones to try in the summer are…
Tomatoes, Beets, Cucumbers, Okra, Watermelon, Strawberries, Basil, Mint, and Dill…
This week’s recipe uses spaghetti squash instead of pasta.
It’s tasty, in season, and helps you check off some PROduce at the same time.
Summer Spaghetti Squash
More seasonal eating ideas:
- Cottage cheese with fresh blueberries, strawberries & raspberries
- Try this zucchini frittata with the bounty of zucchini & basil
- Who doesn’t love Taco Tuesday?! Make fresh salsa from garden tomatoes and fresh herbs.
MINDSET SIMPLIFIED
Practice celebrating your victories, no matter how small or insignificant they may seem.
Did you find some relief from your sciatica pain by practicing a pelvic tilt? Congratulations!
Did you make a little bit of progress with your core strength and now your hip feels a tad better? Awesome!
Did you plant a garden with fresh produce and herbs that you’re adding to your everyday meals? Fantastic!
Did you find a little joy in the way your body felt today? Wonderful! Celebrate that.
Don’t get stuck focusing on what’s hard or frustrating.Instead, pay attention to every win - big or small.
Look for progress, and let those little wins keep you going.
This will fuel your motivation and keep you moving forward!
Mindset Tip to Stay Healthy During Transitions
Celebrate ALL the wins - no matter how small they seem
THE TAKEAWAY
Sciatica pain can be frustrating, but with the right mix of gentle movement and posture work, you can ease pain and support healing. Keep showing up for yourself—every small win counts.
- Do 3 simple hip stretches
- Eat What’s In Season
- Celebrate ALL the wins - no matter how small they seem
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 352 Simple Relief for Sciatica Pain
Ep 298 Debunking Myths & Finding Relief from Sciatica, SI Joint and Chronic Pain
Ep 244 How to Get Relief From Sciatica, SI Joint and Deep Hip Pain
SPECIAL RESOURCE
Battling constant sciatica pain? Whether it's numbness and tingling down your leg or a dull ache in your hip, these stretches will help! Follow along with this step-by-step class everyday to find relief from the pain.
Best Stretches for Sciatica Pain
Until next week... Be strong
