As an executive mom, you're used to handling a million things at once - career, family, self-care, often pushing through discomfort just to get everything done. But when lower back pain shows up and refuses to go away, it’s not just frustrating, it’s disruptive. Even worse, it can be confusing to not know what’s really causing the pain. Is it simple lower back strain? Or could it be sciatica? Understanding the difference is key to finding the right solution, especially when you have no time to waste on ineffective treatments. Lets discuss more in this blog.
Though back pain and sciatica can often present together or back pain can lead to sciatica, here’s how to tell them apart and what you can start doing about it:
Lower Back Pain: Localised and Persistent.
Lower back pain typically stays in and around your lumbar spine or lower back. It might feel:
- Achy, sore, or tight directly in the lower back area
- Worse after long periods of sitting or standing
- Improved (slightly) with stretching or gentle movement
- No major symptoms radiating into the legs
What Causes It:
- Poor sitting or standing posture
- Weak core muscles
- Overuse injuries or lifting without proper support
How It Feels: A nagging soreness or stiffness that's mostly concentrated in your low back only.
Sciatica: Radiating Nerve Pain
Sciatica is different. It occurs when the sciatic nerve is compressed or irritated, often by a herniated disc or muscle tightness deep in the glutes or piriformis syndrome.
- Sharp, burning, or shooting pain starting in the lower back or buttock
- Pain that travels down the back of your leg (sometimes to the foot)
- Numbness, tingling, or weakness in one leg
- Pain worsens with prolonged sitting, coughing, or sudden movements
Watch this video to learn What are the three typical signs of sciatica?
How It Feels: Instead of staying localised, the pain travels. It's usually one-sided and can feel intense, sharp, or "electric."
If you’re juggling long work hours, kid pickups, and endless responsibilities, knowing the difference between lower back pain and sciatica helps you treat it smarter, not harder.
✅ For Lower Back Pain:
- Focus on posture corrections
- Strengthen your core
- Gentle mobility exercises to reduce stiffness
✅ For Sciatica:
- Nerve glide exercises
- Address muscle tightness, especially in hips and glutes.
- Proper posture and spinal alignment to reduce nerve compression.
You can access these solutions in my free community where I have free trainings on Simple solutions to manage your Back Pain, Simple solutions to manage your Nerve Pain, The Core Challenge , Posture: tips & tricks, and many other trainings relevant to back, neck and nerve pain. You can join HERE.
You don’t have to push through the pain. Understanding your body’s signals is the first step to real relief. Whether it’s localised back tension or radiating nerve pain, simple, effective strategies can help you move better, feel stronger, and protect your energy for the things that matter most.
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