• Dr. Brandon

Free Guide: 5 Things You can do Today to Ease Sciatica and Low Back Pain


Available now, our free e-book, 5 things you can do today to ease sciatica and low back pain. Are you dealing with sciatica, back, or hip pain? Are you looking to learn a bit more about what’s going on? This free guide helps you understand not only what is going on with sciatica pain but gives you several strategies that you can start today to begin easing tight and tender muscles, aching and stiff joints all while helping you sleep better, sit comfortably, and enjoy the life you deserve without the agony of low back pain. This book is for everybody but is especially for anybody 35+ who is now dealing with back pain when bending over, back pain sitting for a long time, back pain when driving, or where back pain flares when squatting who is looking for natural pain relief and is looking to avoid surgery, injections, or dangerous painkillers. If you’ve been diagnosed with low back arthritis, pinched nerves, bulging discs in the low back or if you are just curious if your low back pain is causing hip or knee pain (especially if your MRI says nothing is wrong with your hip or knee so why does it hurt? ) or if you have low back pain but your MRI says nothing is wrong with your back . This book is for you. Request my free e-book

Not only will you learn the 5 things you can do today to ease sciatica and low back pain, you'll learn the even more important part of what NOT to do when dealing with sciatica, low back pain, or pinched nerves in the back .

Some of the valuable lessons that I teach in this book:

When to go see your physician (i.e. when is this an emergency)

What is going on in the low back when you’re having pain

Is your posture to blame for your sciatica or low back pain

What pain is

And When to Get Help


Two of the tips that I explain in this book that you can start to do right now to ease sciatica or low back pain

Take a movement break

Sometimes it can be hard to just get up and go around the house or go for a walk when our sciatica is hurting but that is usually exactly what it needs. This is especially true if your pain improves after walking around the house. Key-fill up a glass of water and drink 1 per hour(unless advised not to by your physician). That way you have to get up to go use the bathroom and this gives your spine some exercise, eases achy muscles, and oils stiff and stuck joints.

Plan for 7-8 hours of sleep per night.

Did you know that lack of sleep increases the body's sensitivity the next day. It isn't just that we're grumpy or need 6 cups of coffee just to make it through the day but it also shuts down your body's natural painkillers, amps up the sensitivity of your nerves, and reduces your ability to move well. In addition, how you sleep and especially if you are in a recliner can equal low back pain or sciatica first thing in the morning.

More importantly, 2 things to NOT do when dealing with sciatica.

Mistake #1: Prolonged Rest

I get it-resting and lying down seems to help but...there is a ton of evidence that prolonged resting is one of the worst things you can do to recover from your sciatica or chronic low back pain. It leads to

  • Higher levels of pain and stiffness

  • Reduced flexibility and muscle strength

  • A slower(and often worse) recovery

  • More time away from work

By performing gentle exercises and staying active, your pain will recover faster than just resting(and will often cost far less in time, money, and suffering)

Mistake #2 Focusing too much on MRI or Xray Results

A common question we get is "Do I need an MRI" to "see what's going on". In most cases, an experienced Physiotherapist will be able to determine what is happening by having you move through a couple of simple tests. In addition, research shows that many people without back pain or sciatica will have changes on their MRI or Xray which means they may not be the cause of your pain or require surgery. In addition, the results of the scan rarely change a Physiotherapists plan of care because often you can be helped to feel better with no change to how your spine looks on an MRI. Get my free copy of 5 Things You Can Do Today to Ease Sciatica and Low Back Pain


Often we find that when we make some of the changes, like improving our posture, getting back support or mattresses, or having a better office set-up that we can reduce the number or severity of sciatica pain or low back pain but they don’t completely go away. Why? Often because some of the underlying causes remain untreated. Often our nervous system becomes so sensitive that these fixes only partly calm down our nerves, ease our stiff backs or loosen tight muscles. Sometimes we try stretches or exercises that only aggravate our spine, muscles, or pinch nerves that then send sciatica pain down the leg or make our muscles spasm. Often there are other natural solutions to fix low back pain. That’s why we offer free consultations to get to the root cause of your sciatica, low back pain, or just to make sure your back isn’t the cause of hip, knee, or even foot pain. Need help now?


During one of our free consultations, the Total Body Diagnostic, we offer expert advice about the worry and frustration of life-changing aches and pains – for FREE, in under 30 minutes.

If this article describes your story and you are looking for some help with sciatica pain or low back pain, we offer FREE consultations, which give you the opportunity to come in and meet us and see for yourself how we can help you.

Here are just a few of the things you will learn in one of our free consultation:

  • What is the underlying cause of your pain? (hopefully nothing too serious!)

  • Roughly, how long will it take to fix the problem?

  • What to do to help – which doesn’t include painkillers, resting or surgery etc.

  • What other, natural, drug free methods are there to speed up recovery alongside treatment?

Our consultations are great for anyone that may be “unsure” if physio is right for them, and they give you the opportunity to ask questions and see for yourself if we can help you.

If you’d like one of our limited free consultation sessions, please click here to request your Total Body Diagnostic or CALL us on 850-765-2779 to make a no-obligation enquiry.

About the author

Brandon Alkire, DPT, CSCS, FMS, Cert. DN

Doctor of Physical Therapy and Strength Coach

Dr. Brandon is the owner and a Physio at Body Mechanix Physiotherapy and Fitness. Four of his favorite people call him daddy while he's been married to his other favorite person for over 18 years. He enjoys teaching martial arts and is a Mestrando in Capoeira while in the mornings, he can be found working out with the guys in F3 around town.

He's the author of 4 pain relief guides for sciatica, low back, shoulder, and knees and the lead contributor to the Active Tallahassee Blog.



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