Region: lowerback-glutes
Sciatica happens when the sciatic nerve in your lower back gets irritated. This causes pain that travels down one leg, often from your back to your foot.
What is Sciatica?
Sciatica happens when the sciatic nerve in your lower back gets irritated. This causes pain that travels down one leg, often from your back to your foot.
Symptoms
- Lower back pain
- Pain traveling down one leg
- Sharp or burning pain
- Tingling or numbness
- Muscle weakness
What does Sciatica feel like?
- Pain that runs down your leg in a line
- A sharp, burning, or electric feeling
- Tingling or “pins and needles” down the leg
- Pain that can reach your foo
What are common causes of Sciatica?
- Lifting heavy weights with poor form
- Sudden twisting movements
- Herniated disc pressing on the nerve
- Overuse during training
Self check
- Does the pain travel down one leg from your back?
- Does it feel like the pain follows a line down your leg?
- Does the pain go all the way to your foot?
- Do you feel tingling or numbness down your leg?
- Does sitting make the pain worse?
Educational only — not a medical diagnosis.
What to do now
- Rest from sports and heavy activity
- Avoid prolonged sitting
- Avoid bending, lifting, or twisting
- Use ice or heat 10–15 minutes
- Stay lightly active with short walks
- Seek medical evaluation if pain is severe or not improving
Red flags
- Severe or worsening pain
- Loss of bladder or bowel control
- Numbness in the groin or inner thighs
- Significant weakness in the leg
- Difficulty walking or standing
Recovery tips
- Gradually return to activity
- Take breaks from sitting often
- Do light stretching as pain improves
- Strengthen core and lower back muscles
- Maintain good posture
- Avoid returning to sports too quickly
Educational only. Not a medical diagnosis.