Balance PhysioMichael Azar, Physiotherapist عربي

Sciatica: symptoms, causes and how to recover

MAWritten by Michael Azar
Physiotherapist at Balance Physio, graduate of Université La Sagesse
Updated September 2026
Short answerSciatica is pain that travels from the lower back or buttock down the back of the leg, often below the knee. It happens when a nerve root in the lower spine is irritated, most often by a bulging disc. Most people improve within 6 to 12 weeks by staying active and doing the right exercises, and only a small number need surgery.

What sciatica feels like

Sciatica usually affects one leg. People describe it as burning, shooting or electric pain, sometimes with tingling, pins and needles or numbness in the leg or foot. The leg often hurts more than the back. It tends to get worse with long sitting, bending forward, coughing or sneezing.

What causes it

  • A disc bulge in the lower back pressing on or irritating a nerve root. This is the most common cause, especially between 30 and 50.
  • Narrowing of the spinal canal (spinal stenosis), more common after 60. The leg pain often comes on when walking and eases when sitting or bending forward.
  • Less often, other conditions around the spine or hip that need a proper examination to identify.

What helps recovery

  • Stay active. Long bed rest slows recovery. Short, regular walks are one of the best things you can do.
  • Find positions that ease the leg pain and use them to rest: lying on your side with a pillow between your knees, or on your back with your legs raised on a chair.
  • Break up sitting. Stand and move every 20 to 30 minutes while the pain is high.
  • Heat on the lower back can relax muscle spasm.
  • Pain medication can help you keep moving. Ask your doctor or pharmacist which is right for you.

What to avoid early on

Avoid heavy lifting, long car rides without breaks, and strong hamstring stretches that pull on the leg. Stretching an irritated nerve often makes it worse. Specific, gentle nerve and back exercises chosen for you work better than general stretching.

How physiotherapy helps

A physiotherapist checks your reflexes, strength and sensation to understand which nerve is involved and how irritated it is. Treatment usually combines advice on positions and activity, manual therapy to ease pain and stiffness, gentle nerve mobility exercises, and progressive strengthening so you return to work, sport and daily life with less risk of it coming back.

See a doctor urgently if you have

  • Numbness around the groin, genitals or inner thighs
  • New difficulty controlling your bladder or bowels
  • Sciatica in both legs at the same time
  • Weakness that is getting worse, such as your foot dragging or slapping when you walk

Still in pain?

Book an assessment with Michael. He will find what is causing your pain and build a plan that fits your life.

Book an appointment

This guide is general information and does not replace a personal assessment by a health professional.