• Lower back pain
• Pain in the butt or leg
• Numbness or tingling in your legs and/or feet
• Sharp or burning pain
• Muscle weakness

• Pain shooting down your leg
• A burning or electric feeling
• Tingling or “pins and needles”
• Weakness when trying to move

• Lifting heavy weights with poor form
• Sudden twisting movements
• High-impact hits or collisions
• Repetitive strain from training (overuse without enough rest)
• Falls during sports or training

• Does the pain spread down one leg?
• Does it feel sharp, burning, or electric-like?
• Do you feel tingling or numbness in your leg or foot?
• Does one leg feel weaker than the other?
• Does the pain get worse when sitting or bending?

Educational only — not a medical diagnosis.

1. 1Rest from activity
2. 2Avoid bending, lifting, or twisting
3. 3Use ice 10–15 minutes for pain
4. 4Stay lightly active as tolerated
5. 5Seek medical evaluation if pain is severe or not improving

• Severe or worsening pain
• Loss of bladder or bowel control
• Numbness in the groin or inner thighs
• Significant weakness in one or both legs
• Difficulty walking or standing

• Gradually return to normal activity
• Do light stretching as pain improves
• Strengthen core and back muscles
• Avoid heavy lifting and twisting early on
• Follow a physical therapy plan if recommended