If You’re Dealing With Sciatica, You’re Not Alone
Sharp low back pain that shoots into the glute, hamstring, or calf… numbness or tingling down the leg… pain that flares when you sit, bend, or pick up your kids—these are common signs your low back and nervous system are irritated.
Often, the culprit is lumbar disc derangement (frequently labeled a “disc bulge” or “herniation”) which can irritate a nerve root and create the classic sciatica pattern. The good news: most cases improve with the right plan—but the wrong approach can keep you stuck.
At Identity Chiropractic in Overland Park, we help active adults, parents, and everyday athletes get out of pain and rebuild durable strength—so it doesn’t keep coming back.
What Is Lumbar Disc Derangement (And Why It Feels Like Sciatica)?
A lumbar disc is a shock absorber between vertebrae. With repeated bending, poor mechanics, heavy lifting, prolonged sitting, or a sudden “tweak,” the disc can become sensitized and shift in a way that irritates nearby structures.
This can cause:
Local low back pain and stiffness
Pain that refers into the hip/glute
Radiating pain, burning, tingling, or numbness down the leg (sciatica)
Symptoms worse with sitting, bending forward, or first thing in the morning
Key point: Sciatica is a symptom pattern, not a diagnosis. The nerve can be irritated by disc issues, joint dysfunction, muscular tone, or a combination—which is why a good exam matters.
Why “Just Stretching” Can Make It Worse
Stretching isn’t “bad”—but it’s often the wrong tool at the wrong time.
If your pain is disc-related or nerve-irritation dominant, aggressive stretching (especially toe-touching, forward folds, or hard hamstring stretches) can:
Increase sensitivity by tugging on an irritated nerve
Reinforce the exact motion that aggravates many disc patterns (repeated flexion)
Feel temporarily relieving, then flare symptoms later that day or the next morning
Rule of thumb: If a stretch increases leg symptoms, numbness, or tingling—stop. In many cases, we want symptoms to centralize (move out of the leg and toward the low back), not spread farther down the leg.
The 2 Exercises We Posted for Immediate Relief (If You Respond to Extension)
These are two simple drills we often use early on—especially if your symptoms improve when you stand tall, walk, or gently extend backward.
1) Prone Press-Ups (Extension-Based Relief)
Goal: Reduce nerve irritation and encourage “centralization” for many disc patterns.
How to do it
Lie on your stomach.
Hands under shoulders like a push-up.
Press your chest up while keeping hips relaxed on the floor.
Move slowly—exhale at the top—then lower down.
Dosage
10 reps, 1–2 sets
Repeat every 2–3 hours on flare days
What you want
Less leg pain/tingling
Pain migrating upward toward the low back
Easier standing/walking afterward
Stop or modify if
Leg pain intensifies or travels farther down the leg
You feel worse after
If full press-ups are too intense, start with prone on elbows for 30–60 seconds.
2) Sciatic Nerve Flossing (A Slider, Not a Stretch)
Goal: Calm the nerve by restoring gentle motion—without yanking on it.
How to do it (common slider version)
Sit tall (don’t slump).
Extend the knee as you bring toes up, then bend the knee as you point toes down.
Smooth, easy reps—no forcing.
Dosage
10–15 reps per side
1–2 rounds, 1–2x/day
Key rule
This should feel like a gentle glide, not a hard stretch. If symptoms spike, it’s too aggressive—or not the right fit for your stage.
When You Should Get Checked (Don’t Ignore These)
Seek urgent medical care if you have:
New bowel/bladder changes
Saddle numbness
Progressive leg weakness (foot drop, giving way)
Severe, unrelenting pain with fever, unexplained weight loss, or major trauma
Otherwise, if symptoms persist beyond 7–10 days, keep recurring, or disrupt sleep/work/training—a targeted exam and plan can shorten the timeline.
How Identity Chiropractic Helps Low Back Pain & Sciatica in Overland Park
Relief is step one. Long-term results come from fixing the why.
At Identity Chiropractic, we use an integrated approach to:
Calm pain and irritation
Restore motion and mechanics
Rebuild strength and resilience
Prevent recurrence
Services we may use based on your exam
Chiropractic adjustments to improve spinal mechanics and reduce joint irritation
Dry needling to downshift muscle tone and stubborn trigger points in the low back/hip
Cupping + scraping (IASTM) to improve tissue glide, reduce sensitivity, and restore movement options
Acupuncture to help regulate pain and improve recovery for certain presentations
Shockwave therapy to stimulate tissue healing and address stubborn soft-tissue contributors when appropriate
Rehab / physical therapy-style exercise to restore core/hip control, hinging mechanics, and tolerance for real life (kids, sitting, lifting, training)
Why our approach works better than “quick fixes”
A lot of people get temporary relief… then flare again because they never rebuild:
Hip stability and rotational control
Core/bracing strategies for lifting and sport
Hinge patterns that don’t repeatedly irritate the spine
Progressive loading (the missing step for durability)
Our goal isn’t just to get you feeling better—it’s to help you stay better.
What You Can Do Today (Simple Rules That Help Fast)
If you suspect disc-related sciatica:
Limit repeated bending and long sitting for a few days
If extension helps, use press-ups as your “reset” during the day
Walk and change positions often (instead of resting all day)
Avoid aggressive hamstring stretching if it reproduces leg pain/tingling
FAQ: Disc Bulge & Sciatica
How long does sciatica from a disc bulge take to heal?
Many cases improve over 2–8 weeks, but it depends on irritability, lifestyle demands, and whether you’re doing the right plan consistently.
Do I need an MRI?
Not always. Imaging is most helpful when symptoms are severe, not improving, or there are neurological red flags. We can help determine when it’s appropriate.
Can chiropractic help a disc bulge?
Chiropractic can help improve mechanics and reduce joint-related contributors, but best results usually come when it’s paired with rehab and progressive strengthening.
Ready to Get Relief—and Keep It?
If low back pain or sciatica is limiting your work, workouts, or time with your family, we can help.
Book online: Identity Chiropractic
Call: (913) 387-4921
Identity Chiropractic | Overland Park, KS (Kansas City area)