Plus Common Symptoms, & How to Treat It
If you’ve ever felt a sharp, shooting pain travel from your lower back down the back of your leg, there’s a good chance you’ve experienced sciatica. It’s one of the most common types of nerve pain, but despite how widespread it is, many people don’t understand what’s causing it or how to stop it from coming back.
At Body Advance, we see clients every week with sciatic nerve pain caused by anything from herniated discs to poor lifting habits.
In this article, we’ll explain what’s happening when your sciatic nerve flares up and what you can do about it.
Book an appointment today to discuss your sciatica
What Is Sciatica?
Sciatica refers to pain caused by irritation or compression of the sciatic nerve – the longest nerve in the body. It runs down your lower lumbar spine, beginning in the lower back and traveling through the hips, buttocks and into each leg. This nerve plays an important role in leg strength, control and sensation. When it’s pinched or inflamed, the pain can be intense, but it’s not always a constant ache. Some people experience numbness, tingling or burning, while others feel like they’ve been jolted by electricity when they move a certain way. For some, the discomfort is dull and nagging; for others, it’s sharp and debilitating. It’s worth remembering that sciatica is a symptom, not a diagnosis. The underlying cause of the nerve pain needs to be understood and addressed.
Common Causes of Sciatica
Sciatica is most common in people aged 30 to 50. The structure of the spine, how we move, and the stress placed on our bodies throughout our lives all play a role.
Bulging or Herniated Disc
A bulging disc is one of the most common causes of sciatica. Discs sit between the bones of the spine, cushioning movement. When one starts to bulge or rupture, it can press directly on the sciatic nerve root, triggering pain down the leg.
This can happen suddenly through activities like lifting a heavy object the wrong way. It can also gradually develop through repetitive strain and poor posture. Many people don’t realise they’ve damaged a disc until symptoms appear.
Spinal Wear and Tear
General wear and tear of the spine is a normal part of ageing. Over time, the spinal joints and discs change, which can reduce the space available for the nerves. Conditions like spinal stenosis (narrowing of the spinal canal) and facet arthritis can cause sciatic symptoms by increasing pressure on the nerve roots.
Poor posture and previous injuries can speed up this process, especially in people who sit or stand for long periods without moving very much.
Muscle-Related Compression
Not all sciatic pain starts in the spine. At Body Advance, we often assess for piriformis syndrome – a condition that mimics sciatica but is caused by the piriformis muscle in the buttock compressing the sciatic nerve. This can lead to sharp, radiating pain down the leg, difficulty sitting, and muscle spasms.
While it may feel similar to sciatica, the root cause is muscular, not spinal. During assessments, we use specific nerve route tests to help distinguish between true sciatica and similar conditions, so you receive the right treatment.
Less Common Causes
In rarer cases, sciatic nerve irritation can be caused by injury, inflammation, scar tissue or conditions such as spondylolisthesis – where a vertebra slips out of position and presses down on a vertebra below, which can put pressure on the nerves surrounding it. This typically presents with a mix of lower back and leg symptoms and usually requires imaging to confirm.
Risk Factors for Sciatica
Sciatica doesn’t affect just one type of person. It’s just as likely to happen to a builder as it is to someone with a desk job. But certain lifestyle factors can increase your risk.
Staying Sedentary
Spending long periods sitting, especially without good lumbar support, reduces the stability of your spine. Over time, this can weaken core muscles and place greater pressure on spinal structures.
Physical Strain
Lifting heavy, moving the body inefficiently and bending a lot can all increase stress on the spine. People who work in trades, sports or other physical roles are more likely to experience nerve compression through overuse or poor technique.
Weight and Pregnancy
Carrying extra weight places more pressure on the lower back, increasing your risk of nerve compression. Pregnant women usually also experience changes in posture and pelvic alignment, which can contribute to sciatic symptoms.
Natural Ageing
Sciatica is most common in people over 30 as our spinal discs become less flexible and more prone to injury as we age.
Sciatica Symptoms to Look Out For
Pain is the main sign, but sciatica can show up in different ways. Common symptoms include: Pain radiating from the lower back or buttocks down one leg Burning, tingling or numbness in the leg or foot Muscle weakness, especially when lifting the foot or toes Difficulty sitting or standing for long periods For some, the pain comes and goes. For others, it’s constant and can affect your day-to-day life. If symptoms appear in both legs or you notice any bladder or bowel changes, it’s important to seek medical attention immediately.
How We Treat and Manage Sciatica
At Body Advance, we use a hands-on, evidence-informed approach to treat sciatica, tailored to your unique condition and goals. We aim to reduce pressure on the nerve, calm irritation and strengthen the structures that support your spine.
Manual Therapy and Movement-Based Rehab
We often begin with manual therapy to improve mobility, reduce muscular tension and ease your discomfort. This can include a variety of techniques from joint mobilisation and soft tissue release to guided movement. As your pain settles, we introduce specific rehab exercises to target any weaknesses and reduce the risk of it returning.
Improving Your Posture and the Way You Move
Many sciatica cases are influenced by how someone moves throughout their day. We work with clients to spot unhelpful patterns, like slumping in a chair, twisting awkwardly and overloading one side of the body. Then, we work with you to move in a way that protects the lower back and nerve pathway.
Personalised Exercise Plans
Building strength in the glutes, core and hips helps take pressure off the spine. Flexibility work is equally important, especially for tight hamstrings or hip rotators that can pull the pelvis out of alignment. We create personalised exercise plans with progressions based on your symptoms and response.
Identifying When Further Investigation Is Needed
If symptoms persist or worsen, we may recommend further assessment, such as MRI imaging, to check for more complex causes like disc extrusion or spondylolisthesis. We can work alongside your GP or consultant if you need onward referral.
Want to discuss your sciatica concerns with a sports injury specialist? Contact us today at Body Advance to get things moving.
Your Sciatica FAQs Answered
What are the most common causes of sciatica?
Bulging discs, spinal degeneration and muscular compression are the most common causes we see. All of these can press on the sciatic nerve and cause pain that radiates down the leg.
Can sciatica go away on its own?
Yes, sciatica often improves with rest, gentle activity and targeted treatment. For some people, symptoms resolve in a few weeks. Others benefit from guided rehab to prevent it from returning.
How do you prevent sciatic nerve pain?
Staying active, improving spinal support through strength work, addressing poor posture and maintaining a healthy weight can all help. The key is learning how your body moves and what could be placing extra stress on your spine or sciatic nerve.