What Most People Get Wrong About Sciatica: Top 3 Mistakes

By Taruna Rijhwani, Health Watchers PT

After years of helping people manage sciatica, we’ve seen many unintentionally make choices that worsen their symptoms—sometimes before they even get a chance to seek professional help. If you’re dealing with sciatica or a pinched nerve, avoiding these three common mistakes can make a big difference in your recovery.

Mistake #1: Stretching the Painful Leg

One of the most common missteps is stretching the leg with sciatica symptoms, assuming the pain stems from tight muscles. In reality, this can be one of the worst things you can do. When you have sciatica, the nerve is already inflamed and irritated. Stretching it may only increase that irritation and intensify your pain. Unless you have a clear diagnosis from a professional, avoid stretching the painful leg. It’s critical to understand what’s causing your symptoms before attempting self-treatment.

Mistake #2: Pushing Through Painful Activities

Another frequent mistake is continuing activities, exercises, or even sitting positions that aggravate the pain. If you’re experiencing leg pain that originates in the spine, and a specific movement or position makes it worse—stop. For instance, if prolonged sitting increases your symptoms, try standing up and walking around. Walking can improve circulation to the affected nerve and may reduce irritation. Don’t “tough it out” or push through movements that cause more pain—it only delays healing.

Mistake #3: Waiting Too Long to Seek Help

The third major mistake? Waiting too long to get professional care. If you're experiencing radiating pain down your leg, early action is key. The longer you wait, the more aggravated the nerve can become, making recovery more difficult and drawn out. Prompt diagnosis and treatment allow your body to start healing sooner and reduce the risk of needing medications, injections, or invasive procedures later on.

We’re proud to be a regular contributor to The Reston Letter, supporting the Reston community and helping active adults stay active and pain-free! For more information or to schedule a consultation, contact us at info@healthwatcherspt.com/ or call/text 571-308-8252.