• Lower back pain
• Pain traveling down one leg
• Sharp or burning pain
• Tingling or numbness
• Muscle weakness

• 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

• Lifting heavy weights with poor form
• Sudden twisting movements
• Herniated disc pressing on the nerve
• Overuse during training

• 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.

1. 1Rest from sports and heavy activity
2. 2Avoid prolonged sitting
3. 3Avoid bending, lifting, or twisting
4. 4Use ice or heat 10–15 minutes
5. 5Stay lightly active with short walks
6. 6Seek 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 the leg
• Difficulty walking or standing

• 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