Successfully managing and treating sciatica

Sciatica can turn simple, everyday movements into difficult ones. Sciatica can intrude on daily life in practical ways, making sitting, dressing, walking and even sleep positions harder to manage. A deep, nagging ache is how some people experience the condition.  Others notice a combination of sharp pain and altered sensation, including burning or pins and needles.

Our view at Perfect Balance is that sciatica rarely fits neatly into one standard treatment pathway. Similar descriptions of leg pain can mask very different symptom patterns, triggers and recovery needs. The first step is to understand what is happening, how the problem is affecting daily life and whether the presentation fits a typical sciatic pattern or needs further investigation.

Sciatica can turn simple, everyday movements into difficult ones. Sciatica can intrude on daily life in practical ways, making sitting, dressing, walking and even sleep positions harder to manage. A deep, nagging ache is how some people experience the condition.  Others notice a combination of sharp pain and altered sensation, including burning or pins and needles.

Our view at Perfect Balance is that sciatica rarely fits neatly into one standard treatment pathway. Similar descriptions of leg pain can mask very different symptom patterns, triggers and recovery needs. The first step is to understand what is happening, how the problem is affecting daily life and whether the presentation fits a typical sciatic pattern or needs further investigation.

Many episodes can improve with time and conservative care. Others are more persistent and need a structured plan. The important point is not to jump straight from “leg pain” to a generic list of stretches, medication or treatment techniques.

A clearer understanding usually leads to a clearer route forward.

What is sciatica?

Sciatica describes a characteristic pattern in which pain travels from the lower back or buttock into the leg. The sciatic nerve is the largest nerve in the body and is formed by nerve roots that emerge from the lower spine before travelling through the pelvis and into the lower limb.

Symptoms often affect one side. They may be felt in the lower back, buttock, thigh, calf, foot or toes, depending on the area involved.

People commonly describe:

• shooting or radiating leg pain

• burning discomfort

• tingling or pins and needles

• numbness

• a feeling of weakness

• pain that changes with sitting, standing or movement

The intensity can vary considerably. One person may remain active with an intermittent ache. Another may struggle to sit, sleep or walk comfortably.

It is also worth remembering that not every pain travelling into the leg is necessarily sciatica. Other problems around the lower back, pelvis, hip and surrounding muscles can create overlapping symptoms. That is one reason an assessment can be useful when symptoms are persistent, severe, changing or difficult to understand.

What can cause sciatic symptoms?

A herniated or prolapsed disc is one possible cause. A disc sits between the bones of the spine and can sometimes irritate or place pressure around nearby nerve structures.

Other possible contributors include:

• spinal stenosis, where space within the spinal canal becomes narrower

• spondylolisthesis, where one spinal bone shifts relative to another

• spinal or pelvic injury

• degenerative changes

• irritation around the piriformis region

• trauma, including road traffic accidents

• heavy or repeated lifting where the back has become overloaded

Sometimes there is an obvious trigger. Someone bends to lift a heavy object and symptoms begin suddenly. Another person notices pain after a long journey, an intense training period or a spell of repeated manual work.

In other cases, there is no single memorable event. Nerve pain can arise from an event that happened up to two weeks earlier, which can make the original trigger less obvious.

At Perfect Balance, that absence of a dramatic trigger does not mean there is nothing to investigate. We look at the onset, symptom pattern, movement, strength, work demands, exercise habits and the way symptoms behave over time. The aim is not simply to name the pain. It is to understand the presentation well enough to make sensible decisions.

Recognising the pattern

Sciatica often has a travelling quality. Pain may begin around the lower back or buttock and continue into the back or side of the leg. Some people feel it mainly in the calf or foot.

The character of the symptoms can also vary. It may feel:

• dull and persistent

• sharp and sudden

• hot or burning

• electric

• tingly

• numb

Certain activities may make symptoms more noticeable. Prolonged sitting is a common complaint in some cases. Others struggle with standing, bending, lifting or particular exercise positions. Coughing or sneezing may aggravate symptoms for some people.

No single feature tells the whole story.

For example, pain after sitting does not automatically identify one specific cause. Tightness in the hamstrings does not necessarily mean the hamstrings simply need more stretching. A painful back does not always mean the back is the only area worth examining.

This is where the pattern becomes more useful than the label.

When symptoms need urgent attention

Most sciatica presentations are not emergencies, but some symptoms require prompt medical assessment.

Seek urgent medical help if sciatic-type symptoms are accompanied by significant changes such as:

• new loss of bladder or bowel control

• difficulty controlling urination

• rapidly worsening weakness

• major changes in sensation

• severe neurological symptoms affecting both legs

These symptoms should not be managed by waiting for a routine therapy appointment.

Marked or progressive weakness also deserves attention. There is an important difference between avoiding a movement because it hurts and being physically unable to produce normal strength through part of the leg or foot.

When the presentation changes, the plan may need to change too.

How sciatica is assessed

A good assessment begins with listening.

When someone comes to Perfect Balance with suspected sciatica, we want to understand when the problem started, where the symptoms travel, what aggravates them and what has changed in daily life.

That may include questions about:

• sitting and standing tolerance

• walking distance

• sleep

• work

• driving

• bending and lifting

• exercise

• previous back problems

• numbness or tingling

• changes in strength

The physical assessment may then look at movement through the lower back and hips, strength, symptom response and other relevant clinical findings. Depending on the presentation, a clinician may also assess areas of sensation or other signs that help build a clearer neurological picture.

The purpose is not to put everyone through the same sequence of tests.

It is to answer practical questions. Does the presentation behave as expected? Are there weaknesses that need attention? Is rehabilitation appropriate? Is another opinion needed? Would further investigation change the plan?

At Perfect Balance, this is where multidisciplinary care can matter. Physiotherapists, osteopaths and sports therapists may approach different parts of the picture with complementary expertise, while further medical input or imaging may be considered when the presentation warrants it.

Does everyone with sciatica need a scan?

Not necessarily.

Many people with sciatic symptoms begin with clinical assessment and conservative management rather than immediate imaging. A scan may become more relevant when symptoms are severe, persistent, unusual, associated with significant neurological change or when the result could influence the next treatment decision.

The important point is that imaging should have a reason.

A scan is not automatically useful simply because pain is intense. Equally, avoiding further investigation indefinitely is not sensible when the presentation is not progressing as expected.

At Perfect Balance, we try to keep that decision grounded in the person rather than following a fixed timetable.

Treating sciatica

Treatment varies according to the likely cause, severity, duration and impact of symptoms.

Some people improve with relatively simple measures. Others need a more structured rehabilitation plan. More complex cases may require further investigation or specialist medical input.

Potential parts of management may include:

• staying active within sensible limits

• modifying aggravating activities

• progressive exercise

• mobility work

• physiotherapy

• osteopathy

• sports therapy

• selected hands-on treatment

• advice around work, lifting or training

• discussion with a medical professional about medication

• further investigation where needed

The aim should not be to collect treatments.

It should be to build a plan.

Exercise with sciatica: useful, but not one-size-fits-all

Exercise can play an important role in managing sciatica, but advice in this area can quickly become overly simplistic.

Search for sciatica exercises and you will find long lists of movements presented as though everyone should do the same routine. That is rarely the most useful starting point.

A good sciatica workout should reflect:

• where symptoms are felt

• how irritable they are

• current strength

• movement tolerance

• exercise history

• work demands

• sporting goals

Someone who cannot sit comfortably for ten minutes needs a different starting point from someone returning to the gym after symptoms have largely settled.

People often search for exercises for a sciatica because they want a clear answer. The better question is which movements fit the individual presentation.

In the early stages, exercise may be about keeping someone moving without repeatedly provoking a major flare. Later, the goal may shift towards rebuilding strength, improving tolerance to bending and lifting, or returning to running, gym work or sport.

Progression matters as much as selection.

Which exercises may be used?

Several movements are commonly considered within sciatica rehabilitation, including:

• pelvic tilts

• knee-to-chest movements

• glute bridges

• selected back movements

• hamstring mobility

• hip and gluteal stretching

• trunk mobility

• walking

• progressive strengthening

These can all have a place in rehabilitation.

They are examples, not a universal prescription.

A person looking for exercises to relieve sciatica may assume that a movement should immediately take the pain away. Sometimes an exercise does make symptoms feel easier. In other cases, the value is more gradual: maintaining movement, rebuilding confidence or improving capacity over time.

The response matters.

Does the movement leave you more comfortable? Does the leg pain become stronger? Does numbness increase? Can you move more freely afterwards? Are symptoms significantly worse later that day?

At Perfect Balance, those responses are more useful than whether an exercise appears on a generic sciatica list.

What about exercises that aggravate symptoms?

Activities such as heavy deadlifts, full squats, high-intensity interval training, leg extensions, straight-leg sit-ups and double-leg lifts may be poorly tolerated during some stages of sciatica.

It would be too simplistic to label all of them as permanently unsafe.

During a highly irritable episode, some people may find heavy lifting, impact work or certain loaded positions difficult. That may mean reducing the load, shortening the range, changing the exercise or stepping back temporarily.

But temporary modification is not the same as lifelong avoidance.

For someone who wants to return to strength training, the goal may eventually include squatting or lifting again. A runner may work back towards higher-impact activity. Someone who enjoys demanding exercise should not automatically be told that movement is now off limits.

The useful questions are:

• Can the exercise be modified?

• Is the load appropriate?

• Does the range need changing?

• Are symptoms settling between sessions?

• Is strength improving?

• Is function returning?

The best exercises to help sciatica are often the ones that match where you are now while still preparing you for where you want to go.

Stretching for sciatica

Stretching is often considered when sciatica is accompanied by a sense of tightness through the lower back, buttock, hip or back of the leg.

Gentle mobility work can sometimes make movement feel easier.

Common examples include:

• knee-to-chest stretching

• hamstring stretching

• hip-focused movements

• pigeon-style stretches

• piriformis-focused stretches

• selected spinal mobility

But more stretch is not always better.

A list of stretches to help sciatica can be useful for ideas, but the movements still need to suit the person. A stretch that feels comfortable for one individual may significantly aggravate another.

This is especially relevant when people assume that pain in the back of the leg must mean a tight hamstring. Pulling harder into an irritable area is not automatically productive.

A useful stretch should feel controlled and tolerable.

Sharp pain, increasing numbness or a clear increase in travelling leg symptoms are reasons to stop and reconsider the approach.

Exercise should change as recovery changes

A rehabilitation programme should not stay frozen at the same level for weeks simply because the first exercises were comfortable.

Early movements may be gentle. Later work may need to challenge strength, endurance and confidence.

For a desk-based professional, progress might mean sitting longer, taking fewer protective breaks and rebuilding tolerance to commuting.

For a parent, it may mean lifting from the floor or carrying a child.

For a gym-goer, it may involve rebuilding loaded movement.

For a runner, the plan may progress from walking to running and then towards normal training demands.

This is one of the main differences between doing a few exercises and following rehabilitation.

The first gives you movements.

The second gives those movements a purpose.

Massage and sciatica

The relationship between massage and sciatica deserves a balanced explanation.

Massage cannot be expected to reverse every possible cause of sciatic symptoms. If a nerve is being affected by a structural problem in the spine, simply applying pressure to the buttock does not make that underlying issue disappear.

That does not mean massage has no role.

Some people with sciatica also develop considerable muscular tension through the lower back, hips or gluteal region. Guarding around a painful area can make movement feel more difficult. In selected cases, hands-on treatment may help someone feel more comfortable and make it easier to begin moving again.

This is how we would frame massage for sciatica at Perfect Balance: not as a universal cure, but as a possible part of a broader plan.

Massage may sit alongside:

• exercise

• mobility work

• progressive strengthening

• activity modification

• rehabilitation

The important question is whether it is contributing to progress.

If someone repeatedly has massage but remains unable to build strength, tolerate activity or understand why symptoms keep returning, the plan may need to move beyond temporary relief.

Sleeping with sciatica

Sleep can become one of the most frustrating parts of sciatica.

Pain often feels harder to ignore at night. People may struggle to find a position, wake when turning or feel stiff after staying still for too long.

There is no single perfect sleep position.

Some people prefer lying on their side with a pillow between the knees. Others are more comfortable on their back with support beneath the knees. A full-length body pillow can help some side sleepers feel better supported.

The useful question is not whether a position is theoretically ideal.

It is whether it helps you settle.

Mattress comfort is similarly individual. The idea that everyone with back or sciatic pain needs the firmest possible mattress is too simplistic. A mattress should feel supportive without creating obvious pressure or leaving you fighting against the sleeping surface.

It can also help to think about the hour before bed. Long periods sitting in one painful position may make settling more difficult. Gentle movement, changing position and arranging support before symptoms peak can sometimes make the evening easier.

Daily life and activity

Sciatica does not only exist during exercise.

Long meetings, driving, commuting, gardening, housework and lifting can all affect symptoms.

Where sitting is aggravating, try not to stay fixed in the same position for long periods. This does not mean you need to stand all day. Regular changes of position may be more realistic.

Lifting also deserves context.

The old advice to avoid bending completely can make people more fearful of normal movement. A more useful approach is to consider:

• the weight of the object

• how often it is being lifted

• how far it is from the body

• fatigue

• whether the task can be modified

• whether your current strength matches the demand

During a painful episode, some temporary adjustment may be sensible. Longer term, rebuilding lifting capacity may form part of rehabilitation.

Pain relief and medication

Over-the-counter and prescription medication may form part of sciatica management in some cases.

Medication decisions should be individual.

What is appropriate depends on the person’s wider health, other medicines and the nature of the symptoms. A pharmacist, GP or other prescribing clinician is better placed to advise on suitable options than a general online article.

Medication may help some people manage symptoms, but it does not replace the need to understand persistent, worsening or changing symptoms.

Pain relief and problem-solving are not always the same thing.

When injections or surgery may be considered

Most people with sciatica will not automatically need surgery.

In more persistent or severe cases, further medical options may be discussed. These can include injections or surgical procedures where there is a clear reason to consider them.

Selected spinal presentations may lead to discussion of procedures such as epidural injections, microdiscectomy, laminectomy or other forms of surgery.

These are not routine next steps for everyone.

A decision about surgery should sit within a wider clinical picture that may include:

• symptom severity

• duration

• neurological changes

• response to conservative care

• imaging findings

• impact on function

At Perfect Balance, referral onwards is not a failure of rehabilitation. Sometimes it is the appropriate next decision.

The aim is not to keep someone in treatment indefinitely.

It is to keep the plan moving in the right direction.

Can sciatica be prevented?

No strategy can guarantee that sciatica will never occur or return.

Still, several habits may help people manage the physical demands that often surround back and leg symptoms.

These include:

• staying physically active

• building strength gradually

• avoiding abrupt spikes in training load

• changing position regularly during long desk-based days

• improving lifting capacity

• managing body weight where relevant

• maintaining general mobility

• responding early when symptoms begin to change

At Perfect Balance, we would not reduce prevention to “sit perfectly” or “never bend badly”.

Bodies need movement.

The more useful goal is to build enough strength, tolerance and movement confidence for the life you actually lead.

A desk worker needs capacity for prolonged sitting and enough variety to break it up.

A runner needs tolerance to repeated load.

A parent needs strength for lifting, carrying and getting up from the floor.

A gym-goer needs a gradual route back to training rather than indefinite avoidance.

Prevention is usually less about one perfect exercise and more about maintaining capacity over time.

A clearer route forward

Sciatica can be painful, disruptive and difficult to interpret. Some episodes settle with time, activity modification and sensible self-management. Others need a more structured rehabilitation plan.

The key is to avoid two extremes.

The first is panic. Not every episode of shooting leg pain means severe permanent damage.

The second is neglect. Progressive weakness, significant neurological change or symptoms that continue to worsen deserve attention.

At Perfect Balance, we start by listening to the pattern, assessing what needs assessing and building the next step around the person rather than forcing everyone through the same routine.

That may involve physiotherapy, osteopathy, sports therapy, selected hands-on care, sports massage, progressive rehabilitation or onward referral where appropriate.

If sciatica is limiting your sleep, walking, work, exercise or confidence, or you are not sure whether the symptoms are truly sciatic, an assessment can provide a clearer starting point. Contact Perfect Balance Clinic to discuss what is happening, what may need attention and what a realistic route back to movement could look like.

Availability note: Physiotherapy, osteopathy, sports therapy, sports massage and rehabilitation services referenced in this article are available at selected Perfect Balance clinics. Applicable locations are St John’s Wood / Lord’s Cricket Ground, Hatfield, St Albans, Moorgate, Harley Street, Bath, Cobham and Cambridge. Service availability varies by clinic.