40) Sciatica: How Physio Can Ease the Pain and Get You Moving Again

Ever felt a lightning bolt shoot from your lower back down your leg? That could be sciatica. In this blog, we’ll explain what causes it, why it hurts so much, and how physio can be a game-changer for your recovery. Read on to discover how we helped a recent patient walk pain-free again.

What Is Sciatica?

Let’s start with the basics. Sciatica refers to pain that travels along the sciatic nerve — the largest nerve in your body. It typically runs from your lower back, through your buttocks, and down each leg.

Sciatica is not a condition in itself, but rather a set of symptoms caused by compression or irritation of the sciatic nerve. The most common culprit? A herniated disc or a bulging disc in your lumbar spine pressing on the nerve.

Common Symptoms of Sciatica

People with sciatica often describe the pain as:

A sharp, electric-like shooting pain down the back of the leg
Numbness or tingling
Muscle weakness in the affected leg
Lower back pain (sometimes, but not always)
Pain that worsens when sitting, sneezing, or coughing

And here’s the kicker — the pain often shows up in the leg more than the back, which can confuse people.

What Causes Sciatica?

There are a few common triggers:

Herniated or Bulging Disc – This is the most common cause. The inner gel of a spinal disc pushes out and compresses the sciatic nerve.
Spinal Stenosis – Narrowing of the spinal canal can compress nerve roots.
Piriformis Syndrome – The piriformis muscle in the buttock can irritate the nerve if it tightens or spasms.
Spondylolisthesis – A vertebra slips forward over the one below it, narrowing the nerve exit space.
Poor Posture or Prolonged Sitting – Especially with weak core muscles or poor ergonomics.

It can also be worsened by pregnancy, heavy lifting, or even just sitting on your wallet all day (yes, that’s a real thing).

How Physiotherapy Can Help Sciatica

If you’re dealing with sciatica, the right physio treatment can bring major relief. Here’s how we typically approach it:

1. Comprehensive Assessment

We’ll identify the true cause of your sciatic pain — whether it’s coming from a disc, muscle, or spinal joint. This involves checking your posture, movement patterns, muscle strength, and flexibility.

2. Pain Relief Techniques

We use a mix of hands-on therapy and gentle movements to calm the nerve:

Manual therapy to mobilise stiff joints and reduce nerve irritation
Dry needling or massage to release tight muscles like the piriformis
Taping or braces to improve posture or support your back in the early stages

3. Targeted Exercises

Once the acute pain settles, we get you moving with tailored stretches and strength work. This may include:

Neural glides (nerve flossing) to reduce sensitivity
Core strengthening to support your lower back
Glute and hamstring activation to correct movement patterns
If you are interested in learning more about pilates for core strengthening, CLICK HERE

4. Postural Correction and Ergonomics

We look at how you sit, stand, lift and even sleep. Small tweaks to your workstation or car setup can make a big difference.

5. Education and Prevention

We’ll teach you what to avoid and how to stay active without flaring things up again. Most people improve significantly with the right guidance and rehab plan.

Case Study: From Stuck on the Couch to Back on the Tools

“Rob,” a 42-year-old tradie, came into our clinic in absolute agony. He’d been suffering from lower back and leg pain for about two weeks after lifting heavy timber awkwardly. The pain was sharp and radiated from his glute all the way to his ankle, making it hard to walk, drive, or even put on socks.

He’d already seen his GP and was prescribed painkillers, but the relief was temporary. An MRI confirmed a mild L5-S1 disc bulge compressing the sciatic nerve.

Rob was sceptical at first — he thought he’d be sent home with some stretches and a heat pack. But after his initial assessment, we got to work with a targeted plan:

Hands-on manual therapy helped reduce the stiffness in his lumbar spine
Dry needling calmed down his tight piriformis muscle
We showed him how to do nerve glides safely
Gradually introduced core exercises like dead bugs and bridges
Improved his lifting technique and adjusted his ute seat posture

After 3 weeks, Rob could stand and walk without pain. By week 6, he was back on light duties at work. After 8 weeks, he was moving freely and lifting without fear — and he’d tossed the painkillers for good.

He now trains twice a week in our clinic gym to maintain core and glute strength. No relapses. No injections. Just smart rehab.

Why Not Just Rest?

We get it — when your leg feels like it’s on fire, rest seems like the only option. But too much rest can actually slow down your recovery. Sciatic nerve irritation tends to settle faster with gentle movement and guided exercise.

Don’t let fear stop you from moving. A physiotherapist can help you find safe, effective ways to stay active while you heal.

When to See a Physio

If you’re experiencing the following, it’s time to book in:

Pain that radiates below the knee
Numbness or tingling in your leg or foot
Difficulty standing, walking, or sleeping due to pain
Weakness in the affected leg
Symptoms persisting for more than a week

The sooner we get started, the sooner you’ll feel better.

Sciatica FAQs

Q: How long does sciatica last?
A: With the right treatment, most cases resolve in 6–8 weeks. Some people improve even faster. Chronic or severe cases can take longer but are still very treatable.

Q: Do I need a scan?
A: Not always. Physiotherapists can often diagnose sciatica based on symptoms and movement tests. Scans are useful if your symptoms aren’t improving, or if there are red flags like severe weakness.

Q: Will I need surgery?
A: Surgery is rarely needed. According to research, most people recover with conservative care like physio (Chou et al., 2018). Surgery is only recommended if there’s major nerve compression or no improvement after months of treatment.

Q: Is sciatica the same as back pain?
A: Not quite. Sciatica can occur with or without back pain. It’s defined more by the radiating nerve pain than by spine pain alone.

The Power of Early Treatment

Early physio intervention can reduce inflammation, calm the nerve, and speed up your recovery. Left untreated, sciatica can lead to more chronic problems like muscle weakness, altered walking patterns, and long-term pain.

You don’t have to suffer through it.

Final Thoughts

Sciatica can be a painful and frustrating experience — but it’s also highly treatable with the right approach. Physio can help you manage pain, restore movement, and get back to doing what you love without relying on medication or surgery.

Whether you’re a tradie like Rob, a desk worker, or a new mum dealing with postural strain, we’ve helped countless people ditch the nerve pain and reclaim their active life.

Don’t let sciatica sideline you. Get expert help today.

Need Help with Sciatica?

Give us a call today on 9806 3077, or book online — just CLICK HERE

References

Chou, R., et al. (2018). Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline from the American College of Physicians. Annals of Internal Medicine
Healthdirect Australia. (2023). Sciatica.
Physiopedia. (2024). Sciatica.
Better Health Channel – VicGov. (2024). Sciatica.

Let’s get you moving again.