Why Muscle Imbalances—Not Just Tight Glutes—Are the Real Problem
Sciatic nerve pain is a frustrating, often misunderstood issue that can sideline golfers and non-golfers alike. Most people are told to stretch or foam roll their glutes, but if you’ve tried this and the pain keeps coming back, you’re not alone. Let’s dig into what’s really happening beneath the surface, why the usual fixes aren’t enough, and how focusing on breathwork, posture, and the gait cycle can create lasting relief.
What’s Really Causing Your Sciatic Pain?
The sciatic nerve is the largest nerve in your body, running from your lower back through the hips and down each leg. When it’s pinched or compressed, you get that familiar pain, numbness, or tingling running down your leg.
Here’s what I see most often: the femurs (your thigh bones) become externally rotated because the medial glute, piriformis, and tensor fascia latae (TFL) muscles tighten up. When these muscles are overactive, they shrink the space around the sciatic nerve—essentially “pinching” it and making it harder for nerve signals to flow freely. That’s when pain strikes.
But it doesn’t stop there. As these muscles tighten, they pull and overstretch the muscles that should be balancing them out: the adductor complex (inner thighs), lower abdominals, and transverse abdominis. In a healthy, functional body, these muscles stabilize the pelvis and keep everything in harmony. When they get overstretched and weak, they stop working properly, which only reinforces the imbalance and keeps the pain cycle going.
Why Stretching and Foam Rolling Aren’t Enough
It’s tempting to reach for a foam roller or dive into glute stretches when sciatic pain hits. While these can help loosen up tight tissues, they don’t address the underlying imbalance. If you only focus on releasing tension in the glutes and hips—without strengthening the muscles that are supposed to balance them—your body will revert to its old patterns, and the pain will return.
Think of it like tuning a guitar: if you only tighten one string and ignore the others, the whole instrument falls out of harmony. Your body works the same way.
The Fastest Way To The Fix Lasting Relief: Breathwork, Posture, and Gait Cycle
From my years of experience, the quickest and most effective way to resolve sciatic nerve pain is to focus on three foundational elements: breathwork, posture, and the gait cycle. These aren’t just random techniques—they’re the three core biomechanical properties that every human relies on for movement and stability.
Breathwork: Proper breathing patterns activate the deep core and pelvic floor muscles, supporting the spine and pelvis. Dysfunctional breathing can lead to core instability, making it easier for imbalances to develop and persist.
Posture: Good posture keeps your pelvis, spine, and hips in alignment, reducing the risk of nerve compression. Poor posture, especially when sitting for long periods, can exacerbate the external rotation of the femurs and the tightening of the glutes and TFL.
Gait Cycle: The way you walk (your gait) reveals how your body manages movement and balance. Faulty gait mechanics—often caused by tight hips and weak core muscles—can reinforce the external rotation of the femurs and perpetuate sciatic nerve compression.
When you focus on restoring healthy breathwork, optimizing posture, and retraining your gait, you address the root causes of sciatic nerve pain. This approach not only relieves pain but also improves your overall movement, whether you’re golfing, working out, or just living your life.
Sciatic nerve pain isn’t just about tight glutes or a pinched nerve. It’s the result of a complex interplay between tight and weak muscles, posture, and movement patterns. If you want lasting relief, don’t just chase the symptoms—restore balance by focusing on breathwork, posture, and your gait cycle. Your body (and your game) will thank you.
Ready to break free from sciatic nerve pain and reclaim your movement? address the root cause by learning how to balance your body from the inside out. My virtual training courses are going live as we speak! Join my BIO-MEC Basics course today and discover proven strategies to eliminate pain, optimize your structure, and move with confidence—on the golf course and beyond.
