Sciatica isn't a diagnosis on its own — it's the name for pain that travels along the sciatic nerve, from the lower back through the buttock and down the leg. It usually starts when a nerve root is irritated or compressed, often by a disc issue or a tight, overworked muscle.
Typical signs
- A sharp, burning or electric pain down one leg.
- Pain that worsens with sitting, coughing or sneezing.
- Tingling, numbness or weakness in the leg or foot.
- Usually on one side only.
Gentle exercises that often help
- Knee-to-chest stretch — eases pressure in the lower back.
- Piriformis (figure-4) stretch — releases a tight buttock muscle.
- Sciatic nerve glides — gentle movements that calm the nerve.
- Pelvic tilts and short, frequent walks.
Movement usually helps sciatica more than bed rest. But stop any exercise that sends pain further down your leg — that's a sign to ease off.
See a physiotherapist urgently if you notice weakness in the leg, or any change in bladder or bowel control. Otherwise, a DrPhysioAI physiotherapist can identify the source and build a safe plan for your sciatica.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.