How To Treat Sciatica with Physiotherapy

Sciatica can significantly impact daily life and mobility. While symptoms may vary in intensity and causes can differ from person to person, physiotherapy offers a structured path to recovery by improving strength, flexibility and nerve function.

This article will explore the symptoms, causes and how to treat sciatica after diagnosis.

What is Sciatica?

Sciatica is a medical condition that occurs when the sciatic nerve, the longest nerve in the body, becomes irritated, compressed or inflamed.

Sciatica is a condition characterised by sudden and severe nerve pain that begins in the lower back and travels along one side of the body, passing through the hip and buttock and radiating down the leg, often accompanied by tingling or numbness.

What Causes Sciatica?

Sciatica is mainly caused by a herniated or slipped disc that compresses part of the sciatic nerve. Other causes include spinal stenosis, degenerative disc disease, spondylolisthesis or piriformis syndrome, where the piriformis muscle irritates the nerve. Poor posture, prolonged sitting or heavy lifting can also aggravate or trigger the condition. Understanding these underlying causes is essential for effective treatment.

What are the Symptoms of Sciatica?

The symptoms of sciatica can vary in severity but include:

• Sharp, shooting pain that radiates from the lower back down through the leg

• Tingling or pins and needles sensation in the foot or toes

• Numbness along the affected side

• Muscle weakness in the leg or foot

• Limited range of motion due to discomfort

Diagnosing Sciatica

Diagnosing sciatica typically begins with a physical examination, during which your doctor assesses your range of motion and identifies any movements that trigger pain, thereby helping to confirm the presence of sciatica.

Once sciatica is suspected or confirmed, imaging tests such as X-rays, MRIs, or CT scans may be used to pinpoint the underlying cause, including issues with the spine or nerve compression. Based on the findings, your doctor may refer you to a physiotherapist for further evaluation and to begin a targeted treatment plan.

How Can a Physiotherapist Help with Sciatica?

A physiotherapist plays a crucial role in treating sciatica by employing a combination of manual therapy, exercise prescription, education, and pain management strategies. A physiotherapy treatment plan focuses on reducing inflammation, relieving nerve compression, and improving mobility and posture. Physiotherapists will also educate patients about ergonomics, proper lifting techniques and lifestyle changes to prevent recurrence.

Common exercises

Here are four common exercises that are beneficial for sciatica release:

Piriformis Stretch

The piriformis muscle, located deep in the buttocks, can irritate the sciatic nerve when it is tight. Therefore, the piriformis stretch can help release tension in this muscle, thereby reducing sciatic pain.

To perform the stretch, lie on your back with your knees bent and your feet flat on the floor. Cross the affected leg over the other, resting the ankle on the opposite knee. Then gently pull the bottom leg toward your chest until a stretch is felt in the buttocks. Hold this position for 20–30 seconds and repeat 2–3 times.

Regularly performing this stretch can help alleviate nerve compression, enhance flexibility and promote better posture, all of which collectively contribute to long-term relief from sciatic discomfort.

Knee-to-Chest Stretch

The knee-to-chest stretch can help you lengthen your lower back muscles and relieve pressure on the sciatic nerve.

To perform this exercise, lie flat on your back with both legs extended. Slowly pull one knee toward your chest, using your hands to guide the motion. Keep the other leg relaxed and flat on the floor. Continue to hold the position for 20–30 seconds, then switch legs. Repeat stretch 2–3 times on each side.

This stretch is particularly effective when practised regularly and combined with gentle movement throughout the day to prevent nerve irritation.

Cat-Cow Stretch

The cat-cow stretch is a yoga-inspired movement that promotes spinal mobility and helps alleviate sciatica pain by gently mobilising the spine and stretching the lower back, as well as encouraging better alignment.

Start on your hands and knees in a yoga tabletop position. Inhale, arch your back lifting your tailbone and chest toward to ceiling and lift your head. Then, as you reverse and round your spine, exhale and tuck your chin while drawing your belly button to your spine. When moving through these positions for 30-60 seconds, be mindful and move slowly.

Practising cat-cow regularly increases flexibility, promotes core stability and improves posture, all of which can reduce sciatica symptoms over time.

Child Pose

Child Pose is a popular, gentle yoga position that stretches the lower back, hips and thighs while promoting relaxation.

To perform it, kneel on a mat, sit back on your heels and extend your arms forward while lowering your chest toward the floor. Breathe deeply and hold for 30–60 seconds. This stretch will allow your spine to decompress, helping to reduce tension in the muscles surrounding the sciatic nerve.

Not only does this yoga pose help to improve flexibility, but it’s also great for easing stress and calming the nervous system. Practising Child’s Pose regularly can offer soothing relief for chronic sciatica and help prevent flare-ups.