Sciatica
Pain that travels from the lower back or buttock down the leg, often past the knee, sometimes with pins and needles. It usually comes from an irritated nerve root in the lower back. The great majority settles over weeks to months, and staying gently active is one of the few things that reliably helps.
Also called leg pain from the back, nerve pain down the leg, lumbar radiculopathy.
Does this sound like you?
- Pain travels down one leg rather than staying in the back
- It can be sharp, burning or electric rather than achy
- Pins and needles or numbness in part of the leg or foot
- Sitting, coughing or sneezing can make it spike
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not sciatica
If any of these apply, get checked before you start the exercises. The ones marked in red can't wait.
- Numbness around the groin, buttocks or inner thighs. Go to A&E now, or call 999 if you can't get there
- Any change in bladder or bowel control, or not feeling when you need to go. Go to A&E now, or call 999 if you can't get there
- Weakness or numbness in both legs that is severe or getting worse. Go to A&E now, or call 999 if you can't get there
- A foot that drags or catches as you walk. Get seen the same day
- Pain after a significant fall or accident
The exercises, in the order you would build them up
How long it takes
Most sciatica improves substantially within six to twelve weeks. The usual first sign of progress is the pain retreating up the leg towards the back, even if it is no less intense where it remains.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
More for the back
- Guide · 3 minSleeping when it hurtsPositions that take the load off a sore back, neck, shoulder or hip, and the night-time pain that needs checking.
- Guide · 3 minSetting up your deskScreen, chair, keyboard and laptop set-up from the HSE's guidance, and why moving often matters more than one perfect posture.
- Guide · 8 minLower back pain reliefWhy movement beats rest for most back pain, six exercises to start with, and how to tell a normal flare from something that needs a clinician.
A daily plan for sciatica
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
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