Sciatica: Symptoms, Causes and 5 Exercises That Help (with Motion Guides)

Sciatica is the name for pain that travels along the sciatic nerve — from the lower back or buttock, down the back of the thigh and sometimes into the calf and foot. It often comes with tingling, numbness or a burning feeling. Sciatica is a symptom, not a disease: something is irritating the nerve, most often near the lower spine.

The good news is that most sciatica settles within weeks to a few months with the right movement and care.

Common symptoms

• Pain that runs from the buttock down one leg, often worse than the back pain itself.
• Tingling, pins and needles or numbness in the leg or foot.
• Pain that gets worse with long sitting, coughing or sneezing.
• A heavy or weak feeling in the leg.

What causes sciatica?

• A bulging (herniated) disc pressing on a nerve root — the most common cause.
• Narrowing of the spinal canal (spinal stenosis), more common after 50.
• Tight or irritated muscles in the buttock (piriformis syndrome).
• Long hours of sitting, heavy lifting with a bent back, and weak core muscles add to the risk.

Keep moving — gently

Long bed rest usually slows recovery. Short walks through the day, changing position often and the exercises below help the nerve calm down. Move slowly; a mild stretch is fine, but stop if pain spreads further down the leg or the tingling gets stronger.

Exercise 1 — Seated nerve glide

This gently "flosses" the sciatic nerve so it moves more freely. It should feel like light tension, never a strong pull.

Exercise 2 — Knee-to-chest stretch

Eases tension in the lower back and buttock. Pull only as far as is comfortable.

Exercise 3 — Glute bridge

Strengthens the buttock and core muscles that support your lower back.

Two more to add as pain settles

1. 1Walking — start with 10 minutes, two or three times a day, and build up slowly.
2. 2Child's pose — kneel, sit back towards your heels and stretch your arms forward on the floor. Hold 20–30 seconds.

Do the exercises once or twice a day. If one clearly makes your leg pain worse, leave it out.

How physiotherapy helps sciatica

A physiotherapist checks your back, hips and nerve movement to find what is driving the pain, then plans treatment that may include:

• Specific exercises to take pressure off the nerve.
• Manual therapy and soft-tissue release.
• Electrotherapy (such as TENS) for pain relief where useful.
• Advice on sitting, sleeping, lifting and returning to work or prayer positions.

Warning signs — see a doctor urgently

This article is general information, not a diagnosis. If leg pain is not easing after 2–3 weeks, book an assessment.