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9 Ways to Ease Sciatica Pain to Help to Help You Live an Active Lifestyle

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About the Author

Every week for almost a decade, 100’s of people have worked with or consulted Jamie Bovay concerning questions about a quick end to their back pain and how to stay active. He is trusted advisor not only to patients and athletes, but several fitness and medical companies as well.

Jamie works everyday with people in their 30’s-60’s on ways to end their pain and stay
active. He writes on various topics of sciatica pain and frequently lectures on the topic.
While helping patients and athletes he has worked on a wide variety of activity levels
from people who are just getting started with an activity all the way up to Olympic and
Professional athletes and enjoys helping others return to an active lifestyle. He teaches
other medical professionals around the country on rehabilitation topics revolving
around back and sciatica pain.


In this special report I reveal 9 ways to Ease Sciatica Pain to Help You Stay Active. Some
strategies and tips will start working immediately and others will take some time.
They’re in no particular order, but they all have one thing in common: They all work.

The simplest advice many times is always the best and usually the best place to start.
The truth is without knowing your medical history I cannot know what will work the best
for you and even if I did know the details of the root cause of your back pain there are
no guarantees that any one strategy will work.

But over my career I have learned how to narrow down what works and what doesn’t
for sciatica pain. These 9 tips (and the bonus tips) are included in the list of things that

But Imagine this…how great would it be if you try one of these “tips” every day… and
within two weeks you could have all 9 of these strategies to ease sciatica pain working
for you-giving you back the active healthy lifestyle you desire.

So here’s my challenge to you…now that you have this knowledge in your hands, take
time every day to try out one of these 9 strategies. It really won’t take long and most of
them won’t cost you a thing but a few minutes of your time.

I think you’ll be pleasantly surprised by how much better and healthier you will feel for
doing so.

9 Ways to Ease Sciatica Pain to Help to Help You Live an Active Lifestyle

1) Take a Walk

Research suggests one of the best ways to reduce your sciatica pain (or your back pain)
is going for a walk. Generally, this needs to be an easy to brisk walk that gets you
moving and your heart rate up just a little.

Getting moving and walking not only brings blood flow to your butt, leg, and sciatic
nerve, but the increased blood flow warms up the muscles in the back and legs
and that helps you to move a little easier. As you move easier the stiff joints start
to loosen up and the overall motion at the joints can have a pain lessening effect.
Shoot for thirty minutes a day of light to moderate walking.

2) Break Up Your Sitting

Prolonged sitting is one of the worst things you can do for sciatica pain. Getting up and
moving even for just a little bit can help to take the pressure off the sciatic nerve.

While we are sitting, especially with poor posture, the pressure on the discs in our back
and the nearly doubles. In response, the muscles stiffen up and that puts
pressure on the sciatic nerve. Getting up and moving around even for a brief
minute can help to decrease the pressure and keep everything from feeling tight
and sore.

If you are in pain try to take a break from sitting every 20 minutes if possible. I know
that sounds crazy, but it doesn’t have to be a big walk to the water cooler. It can
be as simple as standing up and walking around your desk before you sit back
down. That 10 seconds is enough to make a big difference. You can also try to
stand when you are on phone calls which can really help as well. Once you get
used to it, it is not nearly as much of a disruption of your day as you think it is.

3) Watch Your Posture

Closely tied with number 2 above we need to watch our posture as this can make our
sciatica worse. Since most people work behind a computer a large part of the
day we tend to have a forward leaning and rounded neck and shoulders posture
which can strain the sciatic nerve. Making ourselves aware of our body position
and self-correcting our posture can make a world of difference to our sciatica

In addition to sitting, one of the things that increases the pressure on our sciatic nerve is
sitting with poor posture. Similar to #2 above this can cause the muscles to
tighten up and cause tension or pain in the back, butt, or legs.

One way to go about self-correcting your posture is to put a timer on your phone to go
off every 20 minutes. When you hear the timer you can self-correct your
posture. When you no longer have to correct your posture you can go longer
timeframes until you teach yourself good posture with working.

4) Lumbar Roll

Related to sitting if you are having a hard time with posture you can buy a lumbar roll to
help your low back stay in a good position.

A lumbar roll is a small circular pillow that you put behind your low back and between
the chair that can help you hold better posture and take pressure off of your low
back, butt, and legs.

Using a lumbar roll when you have to sit for extended periods of time (although you
should take frequent breaks as discussed in tip #3) behind your back can take
some of the difficulty of holding good posture away making it easier for you to
relieve your sciatica pain.

5) Improve Your Sleep

Pain can be intensified by poor sleep. Improving the quality of your sleep can decrease
your pain levels as well as increase your energy and activity levels.

Both the quantity and quality of your sleep can affect your sciatica pain. Being able to
sleep for longer and with better quality can help to relax the muscles and take
pressure off of your back. After a refreshing deep sleep usually you will notice
your sciatica pain less the next day.

Having a firm mattress to give your spine and legs support is a good idea, but first try
free methods like making your room darker, avoiding electronics for an hour
before bedtime, and developing a sleep routine.

6) Choose Sensible Footwear

While shoes with high heels may make you look taller and look more fashionable they
are not doing your sciatic nerve any favors. Wearing shoes with less of a lift can
improve your sciatica. However, your shoes also need some cushioning so no flip
flops either.

When the back of a shoe is elevated it forces the heel and all of the bones in your leg to
be elevated. This in turn forces your hips up and increases the curvature of your
back which puts more pressure on the joints in the back and the muscles in the
back and hips may respond by tightening up around the sciatic nerve.

With shoes such as flip flops there is no cushioning and the back and sciatic nerve will
take all of the extra pressure and the joints and muscles may pay the price.

While a slight lift in the back of the shoe is ok you shouldn’t go overboard. Look for
shoes with good cushioning and without too much of a lift in the back.

7) Foam Roll

Foam rolling, or rolling your body on a firm tube made of foam, can be great to loosen
up the joints and muscles in your hip around the nerve. This can make you move
better and take pressure off of your hip and leg pain.

The muscles in the hip around the nerve can be tense and putt pressure on the nerve.
These muscles run on top of the sciatic nerve so when they are tense it increases
the pressure on the sciatic nerve. When you loosen up the area around the nerve
you can take pressure off of the nerve and reduce your pain.

Try rolling the side of your hip up and down a foam roller for about 30s to a minute. You
may feel the muscle starting to release. That’s ok and is normal. It doesn’t need
to hurt and should feel good and like you are looser afterwards.

8) Exercise

This is one of the biggest things that everyone with sciatica pain is missing and Doctors
won’t tell you. How many times have you heard just rest and it will go away. Or
maybe you have been given pain meds to get rid of it. Well that obviously didn’t
work or you wouldn’t be reading this. Avoiding movement and just “resting” can
be one of the worst things for your sciatica. Most people avoid this thinking it will
make them worse, but exercise and movement is the best thing you can do to
decrease your pain.

Moving is the best way to get out of pain. While it is likely very scary you can just avoid
the painful movements for right now, but you need to get moving somehow. If
you can exercise with enough intensity you can get the “runner’s high” which can
release chemicals that act as natural painkillers, but even gentle movements
should help to ease the tightness and pain.

Start with movements you know you can do without causing pain. This is somewhat
related to tip #1, but we also want to add some exercise that improves our
mobility if possible. Some movements that cause light pain can be helpful, but it
is very difficult to know if you should push through them. If you are not sure then
check out tip #9.

9) Physical Therapy-Getting Physical with Physical Therapy

There isn’t a faster way to get rid of your sciatica pain than visiting a Physical Therapist
(sometimes called Physiotherapist). Getting to see a hands-on specialist Physical
Therapist means you’re going to get very fast access to care that will soothe and
relax those tight aching muscles, loosen and lubricate stiff, stuck and painful
joints, and strengthen your body so that you can get back to the doing the
activities you love.

You can often leave a good physio with concerns eased and physical pain reduced in less
than an hour.

Combine all of the “tips” in this Special Report with a trip to see a hands-on sciatica pain
specialist physio, and you will see a dramatic drop in your pain and stiffness you
are currently suffering from.

Note: You don’t need a script or referral from a doctor to see a Physical Therapist.

Bonus Tips

1) Daily Specific Sciatica Exercises

Closely related to going to see a good physio because you want to make sure you are doing the exercises that are specifically designed for your issues to get the best results.
If you can get into a habit of doing simple exercises that will make your low back, hips,
and legs, more flexible and stronger you will benefit throughout your 40’s, 50’s, 60’s,
and beyond.

These exercises will also help to keep you in the sport or activity you love and help to
prevent future injuries.

2) Avoid Carrying your bag or backpack on one arm, or in one hand

This may seem strange at first, but you will need to carry your bag or backpack on the opposite shoulder roughly half the time.

Carrying weight on one side will unevenly distribute weight on the low back and nerves
and can cause stiffness and soreness due to one side of your spine and hips taking more
pressure than the other. This will compress the joints on one side and make the other
side have to work twice as hard to try to straighten your back. This can cause tension,
exhaustion, pain and stiffness as a result.

Carrying the bag on each shoulder roughly half the time can help to solve this problem.

3) Stay Hydrated

This is a big office worker mistake and a common mistake of active individuals who do
not get enough water (this also could be lowering your energy levels). One way to help
is to avoid the things that make you dehydrated like coffee, tea, alcohol, and energy
drinks that make you dehydrated to begin with as a consequence of drinking too much
of them.

Being dehydrated can cause muscle aches and pains, fatigue, and dizziness. So, it’s
important that you keep your water intake up to ease off any extra unwanted tension in
your lower back.

My tip is to fill up a liter water bottle at the beginning of the day so you know how much
you have drank and how much more you need to drink every day. Having a glass of
water first thing in the morning and then drinking little amounts of water as often as
possible makes it easier to get the right amount.

4) Watch Your Stress Levels

Stress can be a big problem in your ability to get rid of sciatica pain.
Stress initiates the “fight or flight” response which can cause your muscles to tighten
and stiffen up. By decreasing your stress, you can help your muscles relax which can
allow you to move better and have less pain.

While there are hundreds of ways to destress like meditation, mindfulness, yoga, and
others I suggest to start simple. Find a quiet place and just focus on breathing. Take
deep breaths and try to slow your breathing and your heart rate down. Think of your
“happy place” while you are doing this. Start to take note of your body while doing this.
Are your shoulders able to relax? Now your hips? Now your legs? Just like walking
breathing should be easy and natural and is a great way to decrease your stress levels.

Did You Know….

You can come see us for free
You don’t need a referral from your doctor and as a thank you for downloading this
report we will give you first priority for our open appointments and get you scheduled
for a FREE Discovery Visit within the next 48 hours after you fill out the form below or

A Free Discovery Visit is a chance for us to meet in person or talk on the phone and
discuss in detail your personal struggles with sciatica, what your goals are, and to
determine if we are a good fit to help you reach those goals. We offer these Free
Discovery Visits because we understand it can be confusing and frustrating to navigate
the health care system and determine who is the best person to help you.

A discovery session is an opportunity to figure out what is the root cause of your pain,
and most importantly what is the best plan of action to start getting immediate back
pain relief to get you back your desired active lifestyle-all for FREE!

Even if the solution isn’t physical therapy we will still help. As back pain specialists we
can give you the proper recommendations and know how to figure out where to send
you to get help.

The best way to schedule a discovery visit is to fill out this form and we will contact you
about scheduling a free discovery visit. Alternatively, you can call this number
(720-651-0674) and either talk to one of our patient care specialists or leave a message.
Whether you schedule a discovery visit with us or not I would love to hear how these
tips are working for you. Please do let me know how these tips are working for you and
if you have any questions by emailing me at


So, there you have it: 9 things (plus 4 big bonus tips) that you can do TODAY to improve
your posture, general health, as well as EASE Your Sciatica Pain to stay active. Keep in
mind that this isn’t all that can be done, especially if you are in considerable pain.

There’s obviously more you can do and I could talk for days about the various ways to
help you as well as go much more in depth with all of these tips to end Sciatica Pain, but
these basics, if you apply them, can make a huge difference to the activities you love
and the quality of your life. Imagine, even with serious butt, hip, and leg pain, if these
tips could give you even a 25% reduction in your pain and what that could do for you.

In the weeks ahead I’ll be sending you even more tips and advice on how to restore your
active and healthy lifestyle and will share with you how physical therapy can make a
huge difference to your life.

I hope this is the beginning of a great long-term relationship, where myself and the rest
of the team at KinetikChain Denver become your go to source for health and activity
advice for you and make a real difference in your life.

Dedicated to Helping You Live an Active Lifestyle,

Jamie Bovay
Specialist Back and Sciatica Pain Physical Therapist
Denver, CO


We make every effort to ensure that we accurately represent the injury advice and
prognosis displayed throughout this Guide. However, examples of injuries and their
prognosis are based on typical representations of those injuries that we commonly see in
our Physical Therapy clinics.

The information given is not intended as representations of every individual’s potential
injury. As with any injury, each person’s symptoms can vary widely and each person’s
recovery from injury can also vary depending upon background, genetics, previous medical
history, application of exercises, posture, motivation to follow physical therapy advice and
various other physical factors. It is impossible to give a 100% complete accurate diagnosis
and prognosis without a thorough physical examination and likewise, the advice given for
management of an injury cannot be deemed fully accurate in the absence of this
examination from one of the Licensed Physical Therapists at KinetikChain Denver.

We are able to offer you this service at a standard charge. Significant injury risk is possible if
you do not follow due diligence and seek suitable professional advice about your injury. No
guarantees of specific results are expressly made or implied in this report.

KinetikChain Physical Therapy

We Help People In Denver Quickly Recover From Pain Or Injury So They Can Stay Active In Their Favorite Sport/Hobby, Continue Exercising, And Get Back To What They Love To Do.


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