5 Common Causes of Sciatica - and How Physiotherapy Can Help You Fix It for Good

If you’ve ever felt that sharp, shooting pain that starts in your lower back and runs down your leg, you’ll know how horribly painful it can be. You try stretching, resting, or sitting differently, but nothing seems to help for long.

That deep ache, tingling, or numbness is often called sciatica — but did you know it’s not actually a condition on its own?

Sciatica is a symptom of something irritating or compressing your sciatic nerve — and there are a few common culprits behind it.

1️⃣ A Stiff or Overloaded Lower Back

The lumbar spine (lower back) is designed to move, but sitting for long periods or lifting awkwardly can cause stiffness in the joints and tightness in the surrounding muscles. That stiffness puts extra pressure on the nerve roots that feed into the sciatic nerve — creating pain that travels down the leg.

Physiotherapy fix: Hands-on joint mobilisation and specific back exercises can relieve pressure and restore mobility, helping the nerve glide freely again.

2️⃣ A Bulging or Irritated Disc

Between each vertebra sits a soft cushion (disc) that absorbs shock. If one of those discs bulges (often referred to as a 'slipped' or prolapsed disc) or becomes irritated, it can press on the nerve root — triggering pain, pins and needles, or weakness in the leg. The most common age for disc prolapse is 30-50 years old, but we often see this in people in their 20s.

Physiotherapy fix: Through guided exercises, movement retraining, and gentle manual therapy, we help reduce irritation and strengthen the supporting muscles so your back stays stable and pain-free.

3️⃣ Tight Glutes or Piriformis Syndrome

Sometimes the problem isn’t the spine at all — it’s the muscles in your buttock. The sciatic nerve runs right beneath the piriformis muscle, and if that muscle becomes tight or overworked, it can compress the nerve.

Common in runners, walkers, and desk workers alike, this can cause pain deep in the buttock that radiates down the leg.

Physiotherapy fix: We use soft tissue release, targeted stretches, and strengthening to rebalance your hips and glutes. Once the pressure is off the nerve, the pain eases quickly.

4️⃣ Prolonged Sitting and Poor Posture

If you spend hours sitting — whether driving, commuting, or working from home — your lower back and hips stay in a flexed (bent) position for too long. That increases pressure on the discs and nerves while weakening the muscles that support your spine. Often people report a feeling of tightness, when the underlying problem is actually weakness. That's why some people report that they 'constantly stretch' but don't feel any better.

Physiotherapy fix: We’ll show you how to adjust your desk setup, take regular movement breaks, and build simple strength exercises into your day to keep your spine supported and mobile.

5️⃣ Weak Core and Hip Muscles

The core isn’t just about abs — it’s your deep stabilising muscles that protect your spine. When they’re weak, your lower back takes on more load than it should, increasing the risk of nerve irritation.

Physiotherapy fix: A progressive exercise programme builds back and glute strength, reduces future flare-ups, and keeps your posture solid whether you’re sitting, walking, or lifting.

Real Patient Story: How John Beat His Sciatic Pain

John, a 49-year-old accountant from Chorleywood, came to Chiltern Physiotherapy after three months of back and leg pain that made sitting unbearable.

He’d tried stretching, rest, and painkillers, but the pain kept coming back. After a detailed assessment, we found the real cause — stiff lumbar joints and tight glute muscles pressing on his sciatic nerve.

With a mix of manual therapy, nerve mobilisation, and simple strengthening, John’s pain reduced dramatically in just a few weeks.

"I can't believe how quickly it improved. I only wish I'd sought help from Chiltern Physiotherapy sooner."

Why Physiotherapy Works for Sciatica

Our approach at Chiltern Physiotherapy combines:

✅ Hands-on treatment to release pressure and restore movement

✅ Nerve mobilisation to desensitise the nerve and improve mobility

✅ Exercise rehabilitation to build long-term strength and prevent flare-ups

✅ Education and lifestyle advice so you know what helps — and what to avoid

We don’t just chase symptoms. We find the cause, fix it, and give you the tools to stay pain-free.

Quick At-Home Tips

While you’re waiting for your appointment:

• Take short standing breaks every 30–45 minutes.

• Gentle walking often helps more than total rest.

• Heat packs can relax tight back muscles.

• Avoid sitting on very soft sofas for long periods.

Ready to Find Out What’s Really Causing Your Sciatic Pain?

If you’re tired of that nagging pain down your leg or stiffness in your back, don’t wait for it to go away.

At Chiltern Physiotherapy in Chorleywood, we’ll assess what’s really causing your symptoms and create a plan to help you move freely again — fast.

👉 Call us on 01923 283845 or click here to book your physiotherapy assessment today and let’s get you back to living, sitting, and walking without pain.