A feeling of tightness in your lower back or buttock that seems to travel down the back of your thigh. A tingling that reaches your foot after hours in the car. A leg that feels heavy by the end of the day. Lots of people describe sensations like these, and they often come with a question: what exactly is the sciatic nerve? Here we explain what it is, where it runs and which simple habits help your back and legs move better day to day.
The essentials in 30 seconds
- The sciatic nerve is the largest nerve in the body: it starts at the base of your spine and runs down the back of your leg to your foot.
- That is why what you feel in your lower back or buttock is sometimes accompanied by sensations further down your leg.
- Moving every day, getting up often if you sit for long hours and lifting with care are habits your back will thank you for.
- If what you feel is intense, isn’t getting better or worries you, see your doctor: we explain when further down.
What is the sciatic nerve and where does it run?
The sciatic nerve is the largest and longest nerve in the body: at some points it is almost 2 cm thick. It starts at the base of your spine, passes through the buttock, runs down the back of your thigh and, around the knee, splits into branches that reach your calf and foot.
It is part of the nervous system: it carries messages from the brain to the muscles of your leg and sends back information about what you feel. That is why a sensation that starts in your back or buttock can sometimes be felt much further down, in your calf or foot.
Which everyday situations load your lower back and legs?
Some everyday situations tend to leave your lower back and hips feeling stiffer and more loaded:
- Long hours sitting, in the car or at the computer, without changing position.
- Lifting weight with a rounded back or while twisting at the same time.
- Not much activity, with a lower back and hips that move less and less.
- Sudden changes in routine: moving house, a weekend in the garden, getting back into sport without building up to it.
Habits that help your lower back and legs
These simple moves help your lower back and hips move more. Always stay within what feels comfortable: if any of them increases what you feel in your leg, stop and mention it to your doctor.
1. Walk every day
Short, frequent walks at a comfortable pace are better than a long one every now and then. Walking moves your spine and hips and is one of the simplest ways to keep them supple.
How much: 2 or 3 ten-minute walks a day
2. Knees to chest, lying down
Lie on your back with your knees bent and gently draw one knee towards your chest with your hands, then return. Then the other one. Breathe slowly.
How much: 5 times per leg · morning and evening
3. Get up every 30 minutes
If you sit for long hours, set a reminder: stand up, take a few steps and sit back down. On long drives, stop every hour to hour and a half.
How much: 1 minute standing · every 30 minutes sitting
If you work sitting down, take a look at our micro-break method for computer work.
When should you see your doctor?
Some signs are not for waiting on. Go to A&E or call 112 if you notice:
- Numbness around the genitals or the inner thighs (the “saddle area”).
- Changes in passing urine or in bladder or bowel control.
- Loss of strength in one or both legs, or a sensation that keeps getting worse in both legs at once.
- A fever or unexplained weight loss alongside these sensations.
And see your doctor if you notice an intense discomfort that isn’t getting better after a few weeks or that worries you.
How do we see it at Ôlin?
At Ôlin we start by listening to you and assessing your mobility, strength, balance and posture. If chiropractic isn’t right for you, we tell you clearly and point you towards your doctor.
Important: this article offers general information about wellbeing and healthy habits. Chiropractic at Ôlin is wellness-focused and does not replace medical care. If you notice any symptom that worries you, please see your doctor.
Frequently asked questions
Why do I feel my lower back more after sitting for a long time?
When you sit for a long time, your lower back and hips take more load and move less. That is why getting up every 30 minutes and walking a little usually makes a difference.
Is it better to rest?
A few quieter days can be fine, but health recommendations stress staying active. Walking and moving within what feels comfortable usually suits you better than spending long hours on the sofa or in bed. If in doubt, ask your doctor.
Which exercises can I do at home?
The ones in this article are a good place to start: walking every day, drawing your knees to your chest lying down and getting up often if you sit for long hours. Always stay within what feels comfortable and, if any of them increases what you feel, stop.
When should I see a doctor?
If what you feel is intense, isn’t getting better after a few weeks or worries you. And straight away if any of the signs described in this article appear, such as loss of strength or numbness in the saddle area.
Curious about what a first visit looks like?
We walk you through what happens, how long it takes and how to prepare.