Squat Deeper and Pain-Free: How to Beat Femoral Acetabular Impingement Once and For All
Squat Deeper and Pain-Free: How to Beat Femoral Acetabular Impingement Once and For All
August 16, 2024
If you’ve ever dealt with sciatica, you already know—it’s not just some random back pain. It’s the kind of discomfort that can shoot down your leg, disrupt your workouts, ruin your sleep, and make even a quick grocery run feel like a marathon. But the worst part? Just when you think it’s gone, it flares right back up.
So, what’s really going on here? Why does sciatica flare up—even after you’ve been feeling fine for weeks or even months?
Understanding the why behind these flare-ups is the first step in getting real relief. At Vital Six Physical Therapy and Performance, we work with people every day who are tired of the rollercoaster and just want long-term results. If that sounds like you, you’re in the right place.
Understanding Sciatica: It’s a Nerve Thing
Before we dive into flare-ups, let’s quickly cover what sciatica actually is.
Sciatica isn’t a condition itself—it’s a set of symptoms caused by irritation or compression of the sciatic nerve, the largest nerve in the body. This nerve runs from your lower back, through the hips and buttocks, and all the way down each leg.
When something puts pressure on this nerve (like a herniated disc or spinal stenosis), it can trigger that sharp, burning, or radiating pain you know all too well.
So, when you feel a flare-up, it’s typically your sciatic nerve getting aggravated again—just in a different way.
Common Causes: Why Sciatica Flares Up in the First Place
There are several reasons why sciatica might show up again after a period of relief. Sometimes it’s something you can pinpoint, like tweaking your back at the gym. Other times, it sneaks up on you. Either way, understanding the root cause is key.
1. Re-Injury or Overuse
If you returned to high-impact workouts, heavy lifting, or even just prolonged sitting too soon, your body might not have been ready. Overuse without proper support can easily re-aggravate the nerve.
2. Poor Posture
Spending hours hunched over a laptop or slouching in your car can compress spinal structures. That forward-leaning posture puts stress on the lumbar spine, which in turn compresses the sciatic nerve.
3. Lack of Core and Glute Strength
A weak core and underactive glutes put extra strain on your lower back. If your spine is overcompensating for what your hips and core should be doing, that imbalance often leads to a flare-up.
4. Herniated or Bulging Discs
This one’s a biggie. A herniated disc pressing against the sciatic nerve is one of the most common culprits. If you’ve had disc issues in the past, you’re always at risk for re-injury without the right prevention plan.
5. Lifestyle Habits
Long periods of inactivity, poor sleep, obesity, or even stress can contribute to inflammation—and inflammation makes nerve pain worse.
6. Medical Conditions
Spinal stenosis, spondylolisthesis, piriformis syndrome, and even diabetes (due to nerve damage) can cause recurring or worsening sciatic symptoms.
7. Nerve Sensitization
Over time, if the sciatic nerve has been irritated repeatedly, it becomes more sensitive. That means even minor movements or pressure can trigger pain responses that feel disproportionate to the cause.
Diagnosis: Is It a Flare-Up or Something More?
Here’s the thing—sciatica symptoms can mimic other conditions. So if you’re not 100% sure what’s going on, don’t guess. Knowing when to self-manage and when to get professional help is crucial.
Self-Assessment Questions:
Is the pain radiating down one leg?
Is there numbness or tingling in the foot or toes?
Does sitting for long periods make it worse?
Do you feel weakness when trying to lift the leg?
If you answered yes to most of these, it’s likely a sciatica flare-up. But let’s talk about red flags.
Red Flags That Need Professional Help:
Sudden, severe pain that doesn’t improve with rest
Loss of bowel or bladder control
Noticeable weakness in the leg or foot
Sciatica that lasts more than a week without improvement
If you’re seeing any of these signs, get evaluated immediately. Vital Six Physical Therapy and Performance offers personalized evaluations that dig deeper than just surface-level symptoms.
Treatment Options: What You Can Do When Sciatica Flares Up
The good news? Most sciatica flare-ups can be managed without surgery. But the key is to treat the root cause—not just mask the pain.
Home Remedies
Ice or heat: Use ice in the first 48 hours to reduce inflammation, then switch to heat to relax the muscles.
Anti-inflammatory support: Over-the-counter NSAIDs can help temporarily.
Gentle stretching: Focus on piriformis, hamstrings, and lower back mobility. But don’t push through pain.
Physical Therapy
This is where things get dialed in. At Vital Six, we don’t do cookie-cutter PT. Every plan is tailored to your needs. Our strategies often include:
Manual therapy to release soft tissue tension
Neurodynamic exercises to improve nerve mobility
Core and glute activation for long-term support
Corrective movement training to prevent future flare-ups
Learn more about our physical therapy services.
Medical Interventions
For more severe or persistent cases, a physician might recommend:
Cortisone injections
Prescription muscle relaxers
Imaging (MRI or X-ray)
In rare cases, surgery (like microdiscectomy or laminectomy)
But again, these are last-resort tools. Most cases respond well to conservative care when approached correctly.
Prevention Tips: Keep Sciatica from Coming Back
The goal isn’t just to fix it now—it’s to make sure it doesn’t come back six weeks later. Here’s how you stay ahead of it:
Stay Active, But Smart
Low-impact activities like walking, swimming, or using an elliptical can keep your spine and nerve mobile without overloading the joints.
Improve Core + Glute Strength
These muscle groups support the lumbar spine. Think dead bugs, glute bridges, and planks—not endless crunches.
Stretch Daily
Focus on mobility in your hips and hamstrings. Tight muscles pull on the pelvis, which messes with spinal alignment.
Practice Good Posture
This isn’t about sitting ramrod straight all day—but it is about keeping your spine in a neutral, supported position throughout your workday. Think lumbar support, standing desks, or even posture cueing apps.
Manage Stress + Inflammation
Chronic stress raises cortisol, which contributes to inflammation. Sleep, hydration, movement, and mindset all play a role in long-term sciatic health.
Ready to Get Off the Pain Rollercoaster? We’ve Got You.
If you’re tired of asking “why does sciatica flare up?” and you’re ready for lasting relief—not just short-term band-aids—Vital Six Physical Therapy and Performance is your next move.
We don’t just treat symptoms. We find the why behind your pain and create a plan that fits your lifestyle, your goals, and your timeline.
Let’s fix this—for real.
Book your evaluation today at Vital Six Physical Therapy and Performance and take the first step toward living pain-free. We’ve got your back (and your nerve).