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Sciatica: Causes, Symptoms & How Physiotherapy Can Help You Find Relief

  • Writer: Nathalie Agius
    Nathalie Agius
  • Jul 26, 2022
  • 5 min read

Updated: Jan 9

Sciatica is one of the most commonly misunderstood causes of lower back and leg pain. Rather than being a condition on its own, sciatica is a symptom — a pain pattern caused when the sciatic nerve is irritated or compressed. It typically produces pain that radiates down the back of one leg, sometimes all the way to the foot. (nhs.uk). In this article Ill break down what sciatica really is, why it happens, how it feels, and — most importantly — how a targeted physiotherapy approach can help you manage symptoms, stay active, and reduce the risk of recurrence.


What Is Sciatica?

Sciatica isn’t a diagnosis — it’s a description of pain that follows the path of the sciatic nerve, the longest nerve in the body. This nerve originates from nerve roots in the lower spine, travels through the pelvis, and extends down the back of each leg. (Physio Clinic)


Common Symptoms of Sciatica

Sciatic symptoms vary between people but often include:

  • Sharp, burning pain radiating from the lower back down the back of the leg (nhs.uk)

  • Pins and needles, numbness, or tingling sensations (Cleveland Clinic)

  • Weakness in the leg or foot

  • Symptoms that worsen with coughing, sneezing, or prolonged sitting (nhs.uk)

Example: One person might experience a dull ache in the lower back with tingling in the calf, while another might feel sharp, electric-like pain down the back of the leg that limits walking.


What Causes Sciatica?

Sciatica happens when the nerve is compressed, irritated, or inflamed at its source — often in the lower spine. Common causes include:

  • Herniated or bulging discs pressing on nearby nerve roots (nhs.uk)

  • Spinal stenosis (narrowing of spaces in the spine) (nhs.uk)

  • Degenerative changes from aging (Cleveland Clinic)

  • Muscle tightness irritating the nerve as it passes through deeper muscles (like piriformis syndrome) (Physio Clinic)

Example: A person who sits for long periods with poor posture may develop irritated discs over time, leading to gradual onset of sciatic pain during daily activities.



How Is Sciatica Diagnosed?

Diagnosis usually starts with a clinical assessment, including:

  • Reviewing symptoms and medical history

  • Observing gait and movement

  • Specific tests like the straight-leg raise to see when pain appears (Cleveland Clinic)

Imaging such as MRI or CT scans may be used in complex cases to rule out serious causes or pinpoint nerve compression.


Self-Care and Home Management

Most sciatica cases improve with gentle self-management and activity adjustments:

Stay Active but Smart

Heat and Ice

  • Ice can reduce inflammation during acute pain episodes. (Cleveland Clinic)

  • Heat improves blood flow and can ease muscle tightness.

Example: Applying a hot pack for 15–20 minutes after the first couple of days of onset can increase tissue relaxation and reduce discomfort.


How Physiotherapy Helps Sciatica

Physiotherapy is among the most effective non-surgical strategies for managing sciatica symptoms and promoting recovery. (Springer)

A physiotherapist will prescribe gentle, progressive exercises that:

  • Improve spinal and core strength

  • Stretch the back, hips, and glutes

  • Reduce muscle tension around the nerve

Example: Piriformis stretches and hamstring mobility drills can reduce tension around the sciatic nerve path. (Physio at your Doorstep)

Hands-on techniques like soft tissue release and joint mobilization can:

  • Improve movement quality

  • Ease pain by reducing muscle guarding

  • Facilitate better biomechanics during daily tasks

Learning optimal lifting mechanics, posture corrections, and movement patterns helps prevent re-injury and supports long-term comfort.

As pain reduces, physiotherapists focus on strengthening the core and pelvic muscles, which reduces stress on the lower back and nerve roots. (Limitless Bronte)

Acupuncture and Cupping Therapy

In some cases, physiotherapists may incorporate acupuncture and cupping therapy to support pain relief, reduce muscle tension, and improve comfort, allowing patients to move more freely during rehabilitation.


Acupuncture may help modulate pain by stimulating the nervous system and encouraging the release of natural pain-relieving chemicals within the body. For some individuals with sciatica, acupuncture can reduce pain sensitivity and muscle guarding, making it easier to tolerate movement-based rehabilitation.


Cupping therapy can be useful for addressing muscle tightness and fascial restriction around the lower back, hips, and gluteal region — areas that often become tense when sciatic pain is present. By improving local blood flow and reducing soft-tissue stiffness, cupping may help ease discomfort and support mobility exercises.


Example: A person experiencing significant muscle tension around the hips and lower back may benefit from cupping or acupuncture to reduce pain levels initially, followed by guided physiotherapy exercises to address the underlying movement and strength deficits.


When to Seek Medical Advice

While most cases improve over weeks to months, seek urgent care if you experience:

  • Severe or worsening pain despite self-care

  • Loss of bladder or bowel control

  • Progressive weakness or numbness in the leg

  • Symptoms affecting both legs (nhs.uk)


Managing Expectations

Sciatica can be persistent and sometimes recurrent. Many people experience gradual improvement over six weeks. In severe or unresponsive cases, more involved management (like injections or surgery) may be considered, under appropriate clinical guidance.


Practical Examples of Exercises

Here are some common examples aligned with physiotherapy approaches:

  1. Pelvic Tilts — Strengthens the core and supports lumbar movement.

  2. Hamstring Stretch — Reduces tension behind the thighs, which can alleviate pressure on the nerve.

  3. Cat-Cow Stretch — Encourages gentle spinal mobility without aggravating symptoms.


Important Disclaimer & Next Steps

While general information and exercises can be helpful for understanding sciatica, every person’s condition is different. Sciatic pain can have multiple causes, and what helps one person may aggravate symptoms in another. For this reason, you should not attempt exercises or treatment strategies without first being assessed by a qualified physiotherapist.


A thorough assessment ensures that the underlying cause of your symptoms is correctly identified and that your treatment plan is safe, appropriate, and tailored to your specific needs.

If you’re experiencing ongoing leg or back pain, or would like guidance on managing sciatica safely, you’re welcome to get in touch to arrange a professional assessment and personalized care plan.

📞 Call +356 9921 2441 to book an appointment or discuss how physiotherapy can support your recovery.


For more expert insights on pain management, movement, rehabilitation, and physiotherapy-led care, explore our latest articles on the main blog page.


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