Everything you need to know about sciatica
In pain and worried or unsure what to do? We’re Here.
Sciatica is extremely common — more than 25,000 people experience Sciatica in the UK every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this while struggling to sit down or the pain is reproduced when you roll over in bed, perhaps you’re bracing yourself to take a step thinking “This Sciatica is really bothering me”
— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Clamshell (Heavy Resistance Band)
Purpose:
Work the Piriformis & Glute muscles to provide neurological feedback which will reduce muscle tension (long term)
How to do it:
- Lie on your side
- Place a heavy resistance band around your knees
- Keep ankles together
- Lift the top knee upwards against the band
- Lower slowly
Breathing cues – Breathe out as you lift, Breathe in as you lower
Reps:
6–12 repetitions
3 sets
1 minute rest
.
Postural adjustments
Pelvic Tilt into Glute Bridge (Arms Overhead)
Purpose: Loosens stiff lower back muscles and gently strengthens hips.
How to do it:
- Lie on your back with knees bent, feet flat.
- Reach your arms overhead.
- Gently tilt your pelvis so your lower back presses into the floor.
(Inhale - as you tilt up.)
- Lift your hips into a small bridge.
- Slowly lower your hips and relax your back.
(Exhale as you come down.)
Repeat 8–10 times.
Move smoothly.
Do not force height — control is more important than lifting high.
Self massage (after 3+ days)
Light – medium pressure into your glute / back of your bum. This will cause some initial discomfort followed by calming effects on the muscle and pain.
Anti-inflammatories (e.g ibuprofen)
Check with your GP to see if your suitable for medication to help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific ankle pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting ankle pain that is not eased by rest or position and is rapidly worsening.
Ankle pain following a significant trauma (e.g. fall, accident, car crash).
Ankle pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat Sciatica in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating sciatica in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build sciaticaa-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
WhatsApp us
0101020203
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