Pain that travels down the leg, often described as tightness or tension in the back of the leg, is a common complaint among lifters. This type of discomfort can result from sciatic nerve irritation or general neurological tension in the lower body. Left unaddressed, it can lead to more severe issues, such as sciatica or chronic hamstring tightness.
One of the most effective ways to assess and manage this issue is through specific mobility and nerve-gliding exercises.
Assessing Nerve Tension: The Straight Leg Raise Test
Purpose:
This simple test helps determine if neurological tension in the lower back or legs is contributing to pain.
How to Perform:
Lie flat on your back.
Keep your knee fully straight.
Slowly raise one leg toward 90 degrees (making it vertical).
What to Look For:
A healthy range of motion allows the leg to reach close to 90 degrees without bending the knee.
If the knee bends early or the leg cannot rise fully, it suggests neurological tension in the hamstrings or sciatic nerve.
Exercise to Reduce Nerve Tension: Supported Straight Leg Raises
Purpose:
This exercise helps reduce neural tension in the hamstrings and lower back by gradually improving hip flexion and nerve mobility.
How to Perform:
Lie on your back next to a squat rack or stable surface.
Place one leg vertically against the rack for support.
Keep your opposite leg straight and slowly raise it as high as possible without bending the knee.
Lower the leg slowly and repeat.
Perform 2–3 sets of 10–12 reps per leg.
Modifications:
If the vertical leg position is too difficult, scoot back to decrease the stretch angle.
Progressively move closer over time to increase hip flexion tolerance.
Benefits:
Reduces sciatic nerve irritation and leg pain.
Increases flexibility in the hamstrings and lower back.
May help prevent or relieve symptoms of sciatica.
Additional Tips for Managing Sciatic and Leg Pain
Warm Up Thoroughly: Prioritize dynamic stretches and mobility drills for the hips and hamstrings before heavy lifting.
Manage Training Volume: Reduce squat and deadlift intensity or frequency if they worsen symptoms.
Prioritize Posterior Chain Mobility: Incorporate exercises like Romanian deadlifts and hamstring stretches.
Use Nerve Glides: Incorporate sciatic nerve flossing movements to relieve tension.
When to Seek Professional Help
If pain persists, worsens, or extends beyond typical soreness, consult a healthcare professional or physical therapist for a personalized assessment. Ignoring nerve-related pain can lead to more severe conditions over time.