How to Help Sciatic Pain: 3 Simple Things You Can Do Today

Sciatic pain can be frustrating, limiting, and unpredictable. One day you feel okay, the next day you’re dealing with sharp, burning, or aching pain that travels from your lower back into your hip or down your leg.

At Atomic Pilates & Chiropractic, sciatic pain is one of the most common issues we see. The good news is that there are things you can do to help calm irritation and support your body while it heals.

In the video below, Dr. Ryan walks through three simple strategies you can start using today to help reduce sciatic pain and prevent flare-ups.

What Is Sciatic Pain?

Sciatica isn’t a diagnosis—it’s a symptom. It refers to irritation of the sciatic nerve, the large nerve that runs from your lower back through your hips and down the back of each leg.

Sciatic pain may feel like:

Sharp or shooting pain
Burning or electric sensations
Numbness or tingling in the leg or foot
Pain that worsens with sitting or bending

Common causes include:

Disc bulges or herniations
Muscle tension (especially the piriformis)
Joint restrictions in the lower back or pelvis
Poor movement patterns or weakness in the core and hips

Understanding why your sciatic nerve is irritated is key to choosing the right approach.

1. Keep the Nerve Moving (Not Stretching)

One of the biggest mistakes people make with sciatic pain is aggressive stretching. While stretching can feel good temporarily, it can sometimes irritate the nerve further.

Instead, gentle nerve movement—often called nerve gliding—helps:

Reduce nerve sensitivity
Improve circulation
Restore normal movement of the nerve

The movements demonstrated in the video are designed to keep the sciatic nerve mobile without overstressing it. These should feel controlled and comfortable—not sharp or painful.

If a movement increases pain, stop and reassess.

2. Activate Your Core and Hips

Sciatic pain is rarely just a “back problem.” In many cases, it’s the result of poor stability through the core, hips, and pelvis, which places excess stress on the spine and surrounding nerves.

When these stabilizing muscles aren’t doing their job:

The spine absorbs more load
Discs become more vulnerable
Nerves are more likely to become irritated

This is where intentional strength and control matter. Exercises that focus on deep core activation and hip stability—rather than brute force—help create a more supportive environment for healing.

This principle is one reason Pilates-based movement is often helpful for people dealing with sciatic pain.

3. Pay Attention to Daily Posture and Positions

What you do between exercises matters just as much as the exercises themselves.

Prolonged sitting, poor desk posture, or repetitive positions can continue to irritate the sciatic nerve—even if you’re doing everything else right.

Simple posture adjustments can:

Reduce pressure on the lower spine
Improve alignment through the pelvis
Decrease tension through the nerve pathway

In the video, Dr. Ryan discusses practical posture cues you can apply during everyday activities like sitting, standing, or driving.

Is Pilates Helpful for Sciatic Pain?

For many people, yes—when it’s done correctly.

Pilates focuses on:

Core stability
Pelvic control
Hip alignment
Controlled, intentional movement

Rather than forcing flexibility, Pilates builds strength where your body needs support most. This can help reduce repeated flare-ups and improve confidence in movement over time.

That said, not all exercises are appropriate for every type of sciatic pain. Individual assessment and proper modification are important.

When to Seek Professional Help

If sciatic pain:

Persists longer than a week
Is worsening instead of improving
Includes numbness, weakness, or loss of coordination
Interferes with walking, sleeping, or daily activities

…it’s important to get evaluated to determine the underlying cause.

Early guidance can prevent minor irritation from becoming a long-term issue.

Final Thoughts

Sciatic pain doesn’t mean you’re broken—and it doesn’t mean you need to stop moving entirely. The right combination of gentle nerve movement, proper muscle activation, and smart daily habits can make a meaningful difference.

The strategies in the video are a great starting point. If pain continues, identifying the root cause and addressing movement patterns is the next step toward lasting relief.