Most people think Sciatica is caused by a tight piriformis muscle....

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Most people think Sciatica is caused by a tight piriformis muscle.

But the piriformis is usually just the messenger, not the root problem.

Here’s what’s really going on (and how to fix it)… 🧵

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Most people with sciatica think the issue is their piriformis muscle being too tight and pressing on the sciatic nerve.

So, they stretch it or roll it out for temporary relief…

But that tight piriformis is usually just a symptom of something bigger.

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The real problem often starts with your body’s center of gravity shifting forward. This is what I commonly see in my clients with Sciatica.

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It’s key to understand the body is very concerned with remaining upright against gravity.

So we all our spine cars, and position of joints, and therefore the tension in our muscles, to best work operating against gravity in our posture.

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When this happens, your body senses you’re about to fall forward.
So, it tightens muscles on the backside of your pelvis, like the piriformis, to hold you up.

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That tightening does help stabilize you…

But it also creates potential torsion + compression in your pelvis.

And that’s where the sciatic nerve gets irritated.

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So the real fix?
👉 Shift your center of gravity back
👉 Open space in the backside of your pelvis

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Here’s an easy way to start doing that:

✅ Grab a waist-height surface + a foam roller
✅ Place the roller high in your groin at the top of your thighs
✅ Feet hip-width apart, toes straight, with 3 contact points

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Now:
• Slight bend in the knees
• Neutral spine
• Hands on the surface for support

👉 Gently hinge forward at the hips (not the back)
👉 Stop as soon as you feel a light stretch in the back of your hips

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Once there:
•Very lightly squeeze the foam roller (2/10 effort)
•Hold a couple of breaths, then relax
•Hinge a bit further
•Repeat the squeeze → relax cycle

Each time you’ll sink deeper without forcing it.

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Want to hit one side at a time?

• Elevate one foot slightly (≤2 inches)
• Keep the whole foot flat
• Step the other foot half a step forward
• Bend both knees-most weight stays on the working side

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So remember:
Sciatica isn’t just a “tight piriformis” problem.

It’s often your body’s way of keeping you upright when your center of gravity is too far forward.

Fixing that alignment, and creating space in the pelvis, is the real long-term solution.

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Most people think Sciatica is caused by a tight piriformis muscle....

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