Understanding Sciatica: Why the Space Around the Nerve—or Life Stressors—Can Be the Culprit
When Pain Isn’t Just About Structure
Not all nerve pain comes from structure alone. It’s helpful to stay curious about pain that appears without a clear injury.
Sometimes, the nervous system becomes more protective, amplifying pain signals even when tissues are healing.
Stress, grief, poor sleep, or chronic overthinking can heighten this response. Research shows that rumination, perfectionism, and ongoing worry can increase nervous system sensitivity.
The good news: simple strategies—like acknowledging stress, practicing deep breathing, mindfulness, gentle movement, and allowing quiet rest—can help calm the system and reduce pain perception.
What Exactly Is Sciatica?
Sciatica—also called lumbar radiculopathy—refers to irritation or compression of the sciatic nerve or any of the individual peripheral nerves that form it.
The sciatic nerve is formed by nerve roots from the lower spine: L4, L5, and S1–S3.
When any of these nerves are affected, it can lead to pain, numbness, tingling, or weakness in the lower back, buttock, leg, or foot.
These symptoms may follow an injury such as a fall or lifting something heavier than your body is used to.
The encouraging part: most people experience noticeable improvement within 4–6 weeks.
How to Help Calm and Heal Sciatica
The main goal is to take pressure off the nerve (decompress) and reduce irritation and inflammation.
Improving the space around the nerve can help:
Reduce pressure on irritated nerves
Support nutrient and fluid exchange within the discs
Decrease inflammation
Calm the body’s protective pain response
Gentle movement and decompression techniques help restore motion and comfort over time.
At-Home Movements to Relieve Pressure
Here are a few gentle ways to ease tension and create more space for the sciatic nerve:
Massage
Loosens tight muscles that can pull on the spine and increase pressure. Try it lying on your side if that’s more comfortable.
Child’s Pose
A classic yoga stretch that opens the low back. From your hands and knees, sit your hips back toward your heels and reach your arms forward.
If bending your knees is uncomfortable, try the “Mad Cat” stretch—rounding your back while on hands and knees.
Side-Lying Release
Lie on your side with the painful side facing up. Bend your hips and knees to about 90°, and let your feet gently drop toward the floor off the edge of the bed. This opens the space around the nerve root and promotes decompression.
Walking
Gentle walking can help calm symptoms and improve blood flow.
Reducing Inflammation Naturally
When a nerve is irritated, swelling can make symptoms feel stronger. To help reduce it:
Apply ice to the lower back for 10–15 minutes at a time
Stay hydrated
Eat a colorful, anti-inflammatory diet
Rest adequately between activities
Small, consistent habits help the body settle and promote healing.
A Note on Imaging and “Abnormal” Findings
If you’ve had an X-ray or MRI that shows arthritis, disc changes, or even a small herniation—don’t panic.
Research shows that many people with these findings have no pain at all.
These changes are often normal signs of aging—like wrinkles on the inside.
What matters most is how your body moves, adapts, and responds—not what an image shows.
In most cases, gentle movement, decompression, and calm nervous system input help recovery far more than focusing on the scan itself.
When to See a Medical Doctor
Most cases of sciatica respond well to conservative care, but it’s important to rule out more serious causes.
See a physician if symptoms worsen, persist, or cause weakness.
A doctor can:
Order imaging such as an MRI
Prescribe anti-inflammatory or nerve-calming medications
Refer to a specialist such as a Physiatrist or Surgeon
Collaboration between medical and physical therapy care provides the most complete path to recovery.
The Bottom Line
Sciatica is often a blend of mechanical compression and nervous system sensitivity.
The best results come from addressing both—relieving pressure through decompression and movement while calming the body’s stress and inflammation responses.
Your body is resilient.
Small, consistent actions can lead to meaningful, lasting relief.
If these initial steps aren’t enough, you can contact Phil Rolfe for a personalized evaluation and advanced treatment options at bodylogicnc.com.
About the Author
Phillip Rolfe, DPT, is a licensed physical therapist and clinic owner dedicated to helping people move better, reduce pain, and understand their bodies. His approach blends clinical science with practical, compassionate care.