If you’re dealing with that deep, nagging pain in your lower back or leg—you know, the kind that shoots down and makes sitting, walking, or even just relaxing a challenge—there’s a good chance it’s sciatica. And if you’ve been Googling solutions or trying to stretch it out on your own without much luck, you’re definitely not alone.
At Simply Physio, we help people every day who are stuck in this exact spot. The good news? You don’t have to just “live with it.” Physical therapy for sciatica can get you out of pain and back to living your life—without needing meds, injections, or anything scary.
Let’s break it down and talk about what’s going on, what you can do about it, and why we think physical therapy is the best place to start.
What Exactly Is Sciatica?
Sciatica isn’t actually a condition itself—it’s a symptom. It happens when something puts pressure on your sciatic nerve, which runs from your lower back down through your hips, butt, and into each leg. That pressure causes pain, tingling, numbness, or even weakness in the leg, depending on how irritated the nerve is.
Some people feel a dull ache. Others get a sharp, burning pain that stops them in their tracks. Some can’t sit comfortably, others struggle to get out of bed. It really depends on where that nerve is being squeezed—and by what.
What’s Going On in Your Body?
The sciatic nerve is a big one. It starts in your lower spine, travels through your pelvis, and splits into two branches going down each leg. Because it touches a bunch of different bones, discs, and muscles along the way, it can be affected by a lot of things.
That’s why sciatica pain can show up in so many ways. For some, it starts in the back. For others, it’s all in the leg. Sometimes it’s both. Understanding what’s actually putting pressure on your nerve is the key to fixing it—and that’s what we focus on in physical therapy.
Common Causes of Sciatica
So what’s messing with your sciatic nerve? A few usual suspects:
Herniated discs are at the top of the list. When a spinal disc slips out of place or breaks down, it can press on the nerve. Then there’s spinal stenosis, where the space around the nerve narrows and crowds it.
Another common one is piriformis syndrome—a tight muscle deep in your glutes that squeezes the nerve. People who sit a lot, lift heavy things with poor form, or don’t stretch regularly might be more at risk. It can also come from injuries, arthritis, or just the general wear and tear of life.
And sometimes, it’s just a combo of things—tight hips, weak core, bad posture, a bit of inflammation. It all adds up.
Should You Get It Checked Out?
If your sciatica pain is minor and goes away after a few days, great. But if it sticks around, keeps coming back, or starts messing with your day-to-day stuff—like walking, sleeping, or getting comfortable—it’s time to see someone.
We’ve seen clients who waited too long and ended up compensating so much they created new problems elsewhere. Our advice? Don’t let it drag on. If you notice tingling, weakness, or numbness in your leg, or you feel like you can’t trust your leg to hold your weight, it’s a sign your body needs help.
We also watch for a few major red flags—like trouble going to the bathroom, numbness in your groin, or sudden loss of control in your legs. That’s rare, but if it happens, you should go straight to the ER.
How Physical Therapy for Sciatica Actually Helps
Here’s the deal: sciatica isn’t just about treating pain. It’s about figuring out what’s causing the nerve irritation in the first place, and then fixing that.
At Simply Physio, we don’t do cookie-cutter treatment plans. We start with a proper assessment to figure out what’s going on. Is it a disc issue? A muscle imbalance? A posture thing? Once we know, we build a plan that actually fits your body and your life.
In the beginning, the goal is pain relief. That might mean gentle stretches, hands-on therapy, and showing you how to move in ways that don’t aggravate the nerve. As things improve, we add in strengthening and mobility work—especially for your core, hips, and back—so you’re less likely to flare up again.
We also teach you the “why” behind everything. How to sit better, lift better, walk better. How to avoid the stuff that triggers pain without giving up the things you love. You’ll leave knowing what your body needs—and how to keep it happy.
How to Keep Sciatica from Coming Back
Once the pain’s gone, we want to make sure it stays gone. That’s where prevention comes in.
If you sit a lot for work, set a timer to stand and stretch every 30–45 minutes. Learn to lift with your legs, not your back. Strengthen your core, glutes, and lower back muscles to support your spine. Move more, sit less. Easier said than done, we know—but it works.
Even stuff like your mattress, shoes, and work setup can make a difference. If something’s off, your body compensates—and over time, those little imbalances lead to big problems.
We’ll help you spot those weak spots and show you simple ways to fix them. Think of it as long-term insurance for your back.
Let’s Get You Moving Again
Sciatica is frustrating—but you don’t have to deal with it on your own. Whether you’re in the middle of a flare-up or just starting to notice signs that something’s off, Simply Physio is here to help.
Our team knows how to get to the root of the problem and guide you through a plan that works for you. No gimmicks. No unnecessary treatments. Just smart, effective physical therapy designed to get you feeling better—fast.
Ready to ditch the pain and get back to doing what you love? Reach out to us at Simply Physio to book your first appointment. Let’s get you moving again.