Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine
Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine
If you've ever experienced radiating nerve pain, you know how frustrating it can be. That deep ache, sharp zing, or numbness traveling down your leg can make even simple tasks feel daunting. Maybe you’ve been told you have sciatica or a pinched nerve in your lower back, and now you’re wondering: What’s the best way forward?
The good news is that most cases of sciatica and lower back pain don’t require surgery, injections, or lifelong restrictions. With the right approach, you can take back control of your body and get back to doing what you love. Let’s explore how movement-based treatment can help—and why conservative care should be your first step.
Understanding Sciatica and Radiating Pain
Sciatica is a broad term often used to describe nerve-related pain that travels down the leg. It’s typically caused by irritation or compression of the sciatic nerve, which runs from your lower back through your hips and down each leg. But here’s the key: sciatica is a symptom, not a diagnosis. The real question is, why is the nerve irritated?
Common contributors include:
Lower back disc irritation or bulging
Stiffness or lack of mobility in the lower back, hips, or pelvis
Muscle tension that affects nerve movement
Poor movement patterns leading to excessive strain
While the pain can feel severe, the body is resilient. Nerves, like muscles, adapt and heal with the right approach. The challenge is finding a plan that actually works.
Why Rest and Passive Treatments Fall Short
If you’ve been dealing with sciatica, you’ve probably heard recommendations like, “Just rest and let it heal” or “Take these anti-inflammatories until the pain goes away.” While these strategies might provide temporary relief, they don’t solve the underlying issue.
Resting too much can lead to stiffness and deconditioning, making it harder for your body to recover. Passive treatments like ultrasound, heat packs, or muscle relaxers don’t address the mechanics of why your pain started in the first place. Instead, the key to lasting relief is movement—guided, purposeful movement that restores function and builds resilience.
The Best First Step: Movement-Based Care
The most effective approach for treating sciatica and lower back pain isn’t about avoiding activity—it’s about finding the right kind of movement. Your body is designed to move, and with the right strategy, you can turn movement into medicine. Here’s how:
1. Move, Don’t Immobilize
Pain might tempt you to stay still, but gentle movement actually helps calm irritated nerves and improve circulation. Controlled mobility exercises for the lower back, hips, and pelvis can reduce stiffness and improve function over time.
2. Strength Training for Stability
Weak or imbalanced muscles can contribute to poor movement patterns, increasing strain on your lower back and nerves. Strengthening your core, glutes, and legs provides the stability your body needs to move pain-free.
3. Nerve Mobilization Techniques
Nerves need to glide smoothly through surrounding tissues. Gentle nerve mobility drills can help reduce sensitivity and improve how your nerves move with your body.
4. Build Confidence in Movement
Pain can be scary, but avoiding movement only makes it worse in the long run. A progressive rehab plan helps you regain trust in your body and ease back into activities with confidence.
The Base Camp Method: From Pain to Performance
At Base Camp Chiropractic and Sports Rehab, we believe pain shouldn’t dictate how you live your life. Our approach is designed to not only get you out of pain but also help you move better and build resilience for the future. We break it down into three phases:
RESET
Focuses on calming symptoms and finding movement strategies that reduce pain.
Includes hands-on manual therapy, guided mobility work, and education on how to move without fear.
RESTORE
Strengthens key muscle groups and improves mobility to address the root cause of pain.
Involves progressive strength training, movement retraining, and nerve mobilization techniques.
RELOAD
Helps you return to full activity without hesitation.
Introduces higher-level exercises that prepare your body for the demands of sport and life.
The goal? Not just pain relief, but long-term durability. We want you to be able to run, bike, lift, and adventure without constantly worrying about your back.
You Don’t Have to Live Limited by Pain
If you’re struggling with sciatica or lower back pain, know this: you’re not broken. Your body is capable of healing and adapting—you just need the right plan. Conservative, movement-based care is the best first step, helping you not only recover but come back stronger than before.
You don’t have to settle for avoiding the activities you love. With the right approach, you can move past pain and build a body that’s ready for anything.
Ready to take the first step? Let’s get moving.
-Dr Mark Murdoch
Chiropractor, MS Sports Medicine