Understanding Sciatica and Pain Relief Exercises

“Sciatica is one of the most common reasons people seek care for low back and leg pain.” Dr. Adele Tersigni explains, “However, one of the biggest misconceptions is that sciatica is a diagnosis. And it isn’t.” Dr. Tersigni is a chiropractor based in Guelph, Ontario. Her knowledge and approach to helping patients prevent and manage sciatica pain draws upon the many facets of her 4,500+ hours of hands-on chiropractic training and education. In this article, you will learn about sciatica, how a chiropractor can help you manage sciatica, and how you can manage sciatica pain at home with exercises provided by Dr. Tersigni as part of our Move With Care series.

What is sciatica?

Sciatica is a collection of symptoms that occur when the sciatic nerve (largest nerve in the body), or one of the nerve roots that contributes to it, becomes irritated or compressed. These symptoms can include pain that travels from the low back or buttock down the leg, as well as numbness, tingling, burning sensations, or weakness. While these symptoms may feel similar from person to person, the underlying cause can be very different.

Several conditions can lead to sciatic nerve pain, including:
✷ A lumbar disc injury or disc herniation that irritates a nerve root.
✷ Age-related changes in the spine, such as spinal stenosis or degenerative arthritis, which can narrow the spaces where nerves travel.
✷ Deep gluteal syndrome, where muscles or other structures in the buttock compress or irritate the sciatic nerve.

Who can get sciatica?

Sciatica can affect people of all ages, from teenagers and young adults with sports or lifting injuries, to older adults experiencing age-related changes in the spine. Sciatica has a wide range of potential causes, affecting people with various daily routines and lifestyles. It can develop in people with physically demanding jobs that involve repetitive lifting, bending, twisting, carrying, or prolonged standing. However, it commonly affects individuals who spend much of their day sitting at a desk or driving a vehicle.

Although the triggers may differ, repetitive strain, prolonged postures, poor movement mechanics, and excessive loading over time can all contribute to irritation of the structures that produce sciatic symptoms. “This is why there is no one-size-fits-all exercise program for sciatica”. Dr. Tersigni emphasizes, “An exercise that helps someone with disc-related irritation may not be appropriate for someone with spinal stenosis or deep gluteal syndrome (and in some cases, it may even worsen symptoms)”.

While virtually anyone can develop Sciatica, the highest-risk groups are adults between ages 35 and 55, particularly those in physically demanding jobs, or individuals with predominantly sedentary lifestyles. People over 50 may also develop Sciatica due to bone spurs or spinal stenosis.

Genetics can also play a role; individuals with certain genetic or metabolic predispositions or a family history of disc degeneration or narrower spinal canals are more prone to nerve compression.

Can sciatica be prevented?

In some cases, sciatica can be prevented. You can reduce your risk of sciatica by:
✷ Staying active and practicing regular stretching and strengthening exercises for your core.
✷ Maintaining a healthy weight reduces pressure on your spine.
✷ Using proper lifting techniques where you bend at your knees, not your waist.
✷ Avoiding prolonged sitting and take breaks throughout your day to move around.

Can a chiropractor help with sciatica?

By providing non-invasive, drug-free treatments that address root causes of sciatic nerve pain, your chiropractor can help manage your sciatica symptoms effectively.

Chiropractors are trusted spine, muscle and joint experts who can perform a thorough assessment to determine the underlying cause of your sciatica pain and develop an individualized treatment plan. Identifying the root cause of your sciatica is the first step toward choosing the right treatment, reducing pain, and helping you return to the activities you enjoy.

The World Health Organization (WHO) recommends spinal manipulation therapy among non-surgical interventions to help people experiencing chronic primary low back pain.¹ Chiropractors’ specialized focus on spinal alignment and spinal manipulation techniques can help relieve pressure on the sciatic nerve and improve your overall quality of life. A 2025 systematic review and meta-analysis found that spinal manipulation therapy was associated with significant pain reduction over the short- and medium-term.²

Dr. Adele Tersigni practices at Norfolk Chiropractic Wellness Centre in Guelph.