How to relieve sciatica and “false sciatica” at home – the targeted 10-minute routine

TL;DR Sciatica often comes from irritated nerve roots in the lower back, while “false sciatica” usually stems from tight buttock muscles like the piriformis. A short, gentle gravity-based routine with the Bed Roller can help many people reduce muscular tension and make movement feel easier.

Short version 

Sciatica and “false sciatica” can cause radiating, dull or sharp pain in the lower back, buttock and down the leg. Sciatica caused by irritation of the nerve roots in the lower back is often related to disc prolapse, disc protrusion or spinal stenosis, while false sciatica usually comes from tight gluteal muscles – often the piriformis – and is based on muscular tension rather than direct pressure on the nerve root. Many people find that calm movement, gentle mobilisation and relieving tension in the muscles can reduce discomfort and make everyday movement easier.

This guide shows you how to use a simple routine at home to ease symptoms and increase mobility.

Introduction

Have you felt a sharp, dull or radiating pain that starts in your lower back or buttocks and travels down the leg? You’re not alone – this is extremely common.

Most people who seek help for sciatica-like pain fall into one of three categories:

1. Irritation around nerves in the lower back
   (e.g. disc prolapse, disc protrusion or narrowing around a nerve root)
2. Tight gluteal muscles affecting the sciatic nerve (false sciatica/piriformis syndrome)
   – pain that often gets worse when you sit
3. Trigger points in the gluteal muscles that can cause radiating pain down the leg
   – typically gluteus medius/minimus
   – gives sciatica-like pain even without nerve compression

Physiotherapists emphasise that it is crucial to distinguish between these, because they require different approaches at home.

This guide is designed to give you:

• a safe, professional explanation
• a simple 10-minute routine
• instructions for working on both the lower back and the gluteal muscles
• tips that may help reduce tension and make movement easier

Without medical promises. Without complicated exercises.

What is sciatica?

Sciatica describes pain that follows the path of the sciatic nerve – from the lower back → buttock → back of the thigh → calf → foot.

Common symptoms include:

• radiating or dull pain down the leg
• tingling or numbness
• pain that worsens in certain positions
• a feeling of pressure or “buzzing” in the lower back or buttocks

The most important thing to understand is that this pain can come from two very different places.

Two types of sciatica – and why the difference matters

Understanding the cause is key. Sciatica can originate from nerve irritation in the lower back (left) or from muscle tension in the buttock, known as piriformis syndrome (right).

1. Sciatica from the lower back

Here, the discomfort is caused by irritation of the nerve roots in the lower back, often due to disc prolapse, disc protrusion or narrowing around the nerve.

Common contributing factors can be:

• reduced space around a nerve root
• structures in the spine that make the area sensitive
• muscular tension around the lower back

Physiotherapists are clear that massage or pressure cannot “fix” the underlying cause of sciatica that is due to structural changes in the lower back, such as prolapse, disc protrusion or narrowing around a nerve root.

But many people find that massage and gentle joint mobilisation can lead to:

• reduced muscle tension around the lower back
• improved circulation
• relief of pain and tension in the body

… which can make everyday life more manageable and improve quality of life.

2. False sciatica (piriformis syndrome – from the buttock)

Here, the pain does not come from the lower back, but from the piriformis muscle in the buttock, putting pressure on the sciatic nerve.

Typical signs:

• deep pain in the buttocks
• worse when you sit
• often better with movement
• radiating pain that appears when the muscle presses on the nerve
• the lower back itself can be pain-free or have few symptoms

In this situation, massage and mobilisation are more directly relevant for the buttock region.

 

“It is important to distinguish between sciatica that comes from the lower back and false sciatica that comes from the gluteal muscles. With piriformis syndrome you have to work directly on the buttock to relieve the muscle – treatment only in the lower back will not help against false sciatica.”  — Stian Engum, physiotherapist

The targeted 10-minute routine (for both lower back and buttocks)

Below you’ll find two versions:

• Sciatica from the lower back
• False sciatica (piriformis syndrome)

If the pain comes from the lower back

Goal: reduce pain and tension, increase circulation and support better mobility.

Step 1 – Place the S- or I-Roller under the Bed Roller

Use the roller that best suits your back. If you have a more prominent spinous process (the “bony ridge” along the spine), it may be wise to use the S-Roller to avoid direct pressure on the spine. If the spinous process does not get irritated, you can also use the I-Roller for a more even and broader pressure.

Adjust the frame to a low pressure level for a gentle start.

Step 2 – Let gravity do the work (2–5 minutes)

Lie still and breathe into your stomach while you “warm up” your back by rolling along the whole length from upper back to buttocks. Do this by slowly pushing yourself back and forth with your legs. Many describe this as a kind of “warm-up that softens the back”.

Step 3 – Focus on lower back and buttocks (2–5 minutes)

Feel free to increase the pressure by lowering the frame, but not so much that you can’t relax.

• Roll slowly over the entire lower back.
• Gently tilt both knees together to one side at a time. This gives a more targeted massage on either the right or left side of the lower back.
• Repeat the same technique over the buttock area.
• Rotate the hip together with the legs to each side to reach the gluteal muscles more precisely.

This is a gentle way to massage and mobilise muscles and joints, and it is a technique many physiotherapists use in clinic – simply made easier to perform at home.

If the pain is mainly in the buttocks (false sciatica)

This is most common in people who sit a lot.

Step 1 – Place the S-Roller under the Bed Roller

The S-Roller provides more precise pressure on the piriformis and gluteal muscles than the I-Roller, but you can use the I-Roller if that feels better for you.

Adjust the frame to a level of pressure you can tolerate while still being able to relax. Then rotate the hip and legs towards the side you are working on, so you hit the gluteal muscles more precisely.

Step 2 – Roll slowly over the entire gluteal area (4–6 minutes)

Move with slow, controlled motions – this is the key to allowing the roller to work deeper into the muscle. Make small changes in the position of your buttocks to find the areas where the tension is located.

Step 3 – Find the deep spot (2-4 minutes)

When you find a point that causes buttock pain or slight radiating pain:

→ hold for 20–40 seconds until the tension eases, while you breathe calmly and relax

Why this routine can help

✔ Pain relief
✔ Reduces muscular tension around lower back and buttocks
✔ Increases circulation in areas that are often stiff and tender
✔ Provides gentle mobilisation without great physical effort
✔ Can make it easier to move throughout the day
✔ Calms the nervous system, which can reduce perceived pain

This is why many users swear by the Bed Roller.

Bed Roller vs. foam rolling

In short, the Bed Roller allows you to fully relax, which makes it easier for the muscles to let go.

Customer testimonials

“After 15 years with sciatica, this is the only thing that has given me my life back." – Jay

“It reaches into muscles in a completely different way than a foam roller. – Einar

“My back is much better now – I use the Bed Roller in the morning and evening.” – Gaute

FAQ

Does this help with a disc prolapse?

It cannot change the structure of a disc prolapse, but many people find that it relieves muscle tension around the lower back and makes it easier to move.

How do I know if it’s false sciatica?

Pain that worsens with pressure on the buttock, for example, when you sit, and that radiates down the leg, is often related to the gluteal muscles – frequently the piriformis – and does not necessarily come from the lower back. The discomfort often improves or disappears when you move around.

How often should I use the Bed Roller?

5–10 minutes daily is common, but it is not a problem to use it for longer if you wish. Listen to your body.

Can I use it every day?

Yes – adjust the intensity according to how you feel that day.

When should I contact a healthcare professional?

• weakness or loss of strength
• loss of sensation
• numbness in the genital area
• problems with bladder/bowel function
• persistent worsening of symptoms

Do you want a tool that makes massage and mobilisation easier at home? Discover the Movelio Bed Roller.