Sciatica is one of the most misunderstood conditions among active adults. And since I have a lot of specialized training dealing with Sciatica and how to help active adults get to the root cause of it, I thought I would put together a 3 part newsletter series about the causes of it, common symptoms, mistakes people make treating it, and simple effective ways to manage pain and start your journey back to full health!

For some individuals, Sciatica shows up as a sharp pain shooting down the leg. For others, it’s a dull ache, numbness, tingling, or weakness that makes running, lifting, or even sitting uncomfortable.

What’s frustrating isn’t just the pain—it’s how often people are told to “rest,” “stop training,” or “wait it out,” without a clear plan to return to the activities they love.  The good news though?  Most active people with sciatica can return to full activity with the right approach.

Sciatica isn’t a diagnosis—it’s a set of symptoms caused by irritation or compression of the nerve. The sciatic nerve runs from your lower back, through your hips and glutes, and down the back of your leg.

The most common causes of Sciatica are:

• Disc irritation or herniation
• Poor load tolerance of the spine
• Nerve sensitivity from repetitive stress
• Prolonged sitting combined with normal training demands

It is important to note that sciatica doesn’t always mean something is “damaged.” Often, it means the nervous system is irritated and your body’s current capacity doesn’t match the demands you’re placing on it.

How Sciatica Impacts Physical Activity

Sciatica can affect activity in several ways, even if any imaging you have done looks “normal.”

1. Pain With Movement

Activities like running, lifting, hinging, or twisting may reproduce symptoms, making it hard to train confidently.

2. Loss of Strength or Control

Irritation of the sciatic nerve can reduce how well muscles fire, especially in the glutes, hamstrings, or calves—leading to weakness or instability.

3. Fear and Guarding

Once pain starts, many people subconsciously avoid certain movements. This often leads to stiff, inefficient patterns that actually prolong symptoms.

4. Reduced Performance

Even mild sciatica can limit power output, endurance, and tolerance to load—making workouts feel harder and less productive.

The result? People either push through and flare things up—or stop training entirely and lose fitness.

Neither option works long-term.

The goal with sciatica isn’t to avoid movement—it’s to restore your confidence, capacity, and control. When training is adjusted properly and your nervous system is given the right inputs, most active individuals can return to running, lifting, and daily movement without fear or pain! Sciatica doesn’t mean you’re broken, and it doesn’t mean your active lifestyle is over. It means your body is asking for a smarter plan—and with the right strategy, progress is not only possible, it’s expected!