A sharp, burning, or electric feeling that runs from the lower back or buttock down the back of the leg is hard to ignore. Many people call it sciatica, and it can range from an annoying twinge to pain that makes sitting, sleeping, and walking miserable. It also tends to come and go, which can be confusing. This article explains what sciatic pain is, what commonly causes it, how a similar condition called piriformis syndrome differs, and how massage therapy for sciatic pain may help you feel better.
What Is Sciatica?
The sciatic nerve is the longest and widest nerve in the body. It begins as several nerve roots in the lower spine, joins together in the pelvis, and travels through the buttock and down the back of each leg. Sciatica is not a diagnosis by itself. It is a term for pain that follows the path of this nerve, usually on one side of the body.
Symptoms can include:
- Pain in the lower back, buttock, or the back of the thigh and leg
- Burning, tingling, or “pins and needles” sensations
- Numbness in the leg or foot
- Weakness in the leg
- Pain that worsens with sitting, coughing, sneezing, or bending
Common Causes of Sciatic Pain
Sciatica happens when something irritates or compresses the nerve or one of its roots. Common causes include:
Herniated or Bulging Disc
The spinal discs act as cushions between the vertebrae. If a disc bulges or its inner material pushes outward, it can press on a nearby nerve root. This is one of the most frequent causes of true sciatica.
Spinal Stenosis
This is a narrowing of the spaces in the spine, more common with age. It can crowd the nerves and lead to leg pain, particularly with standing or walking.
Muscle Tightness in the Hips and Buttocks
Tight, overworked muscles deep in the buttock can irritate the sciatic nerve as it passes nearby. This is where soft tissue work is often most helpful.
Injury, Pregnancy, and Other Factors
A fall, a car accident, long periods of sitting, and extra weight and pressure during pregnancy can all contribute. If you are expecting, our prenatal massage page explains how we support comfort during pregnancy.
Piriformis Syndrome vs. True Sciatica
The piriformis is a small muscle deep in the buttock that helps rotate the hip. In some people, the sciatic nerve runs close to or through this muscle. When the piriformis tightens or spasms, it can irritate the nerve and cause symptoms that look a lot like sciatica. This is called piriformis syndrome.
So how are they different? True sciatica usually begins with a problem at the spine, such as a disc. Piriformis syndrome begins with a muscle in the hip. The two can feel alike, and they can occur together. Clues that point toward piriformis involvement include deep buttock pain, discomfort that worsens after prolonged sitting, and tenderness when pressing on the muscle. A healthcare provider can help work out which is which.
This difference matters because treatment can vary. Muscle-based irritation often responds well to bodywork and stretching, while disc-related problems may need a broader medical plan.
Get urgent medical care if you have new weakness in the leg or foot, numbness in the groin or inner thighs, or loss of bladder or bowel control, or if the pain follows major trauma. These signs can indicate a serious problem that needs immediate attention.
Can Massage Help Sciatic Pain?
Massage therapy cannot repair a herniated disc, but it can play a supportive role, especially when muscle tension contributes to your symptoms. Many people find that releasing tight muscles around the lower back, hips, and glutes reduces pressure and makes movement more comfortable. A licensed therapist may use techniques to:
- Relax the piriformis and other deep hip rotators that may be pressing on or near the nerve
- Ease tension in the glutes, hamstrings, and low back that tends to build up when you are guarding against pain
- Improve circulation and tissue mobility in the affected area
- Reduce muscle spasms that can amplify pain
- Promote relaxation, which can help with sleep and overall pain perception
Your therapist will adjust pressure to your tolerance. Direct, deep pressure over an irritated nerve is not helpful, so a thoughtful, skilled approach matters. Because sciatic symptoms often overlap with low back pain, we typically look at the hips, pelvis, and spine together.
What to Expect at Your Appointment
We begin with a detailed conversation about your symptoms. When did the pain start? Where does it travel? What positions make it better or worse? Have you had imaging or a diagnosis from a doctor? These answers help us design a safe, effective session.
During your visit, you will be positioned comfortably, often on your side with support or face-up with a bolster under the knees, so you can relax. We work gradually, check in with you often, and focus on the areas that contribute to your symptoms. Afterward, we may share a few gentle stretches and positions to try at home.
Self-Care Tips for Sciatic Pain
- Keep moving gently. Short walks are often better than lying in bed all day.
- Avoid long stretches of sitting. Stand, change positions, and walk every 30 minutes.
- Try a heat pack on tight muscles, or ice if your provider recommends it for an acute flare.
- Sleep smart. Try lying on your back with a pillow under the knees, or on your side with a pillow between the knees.
- Stretch carefully. A gentle figure-four stretch or a knee-to-chest stretch may ease tension in the buttock and hip.
- Lift with your legs. Bend at the hips and knees rather than rounding your back.
If a stretch increases tingling, numbness, or pain down the leg, stop and check with your healthcare provider.
Why Does Sciatica Come and Go?
Sciatic pain is often triggered by changes in position, activity, and the amount of muscle tension around the nerve. A long drive, a day of heavy lifting, or a stressful week can flare symptoms, while rest and movement can calm them. Because flare-ups often reflect a pattern, such as a stiff hip or weak core, working on those underlying factors can help reduce how often it returns. If your pain has persisted for months, our chronic pain massage services may also be worth exploring.
Frequently Asked Questions
How long does sciatica last?
Many cases improve within several weeks, but some last longer or recur. See a doctor if your symptoms are severe, getting worse, or lasting more than a few weeks.
Is massage safe if I have a herniated disc?
Often yes, with appropriate technique and your doctor’s guidance. Tell your therapist about your diagnosis so we can adjust the session accordingly.
Is sciatica covered by insurance?
If your sciatic pain resulted from a car accident, No Fault coverage may apply. Visit our page on No Fault insurance massage for details.
Get Support for Sciatic Pain in New Hyde Park
You do not have to just put up with leg pain. At Somatic Massage Therapy, P.C., our experienced, licensed therapists serve clients from New Hyde Park, Glen Oaks, Garden City, Floral Park, Bellerose, and throughout Queens. Call (516) 686-9557 or schedule an appointment online. For more helpful information, browse our blog or read about our medical massage therapy services.