Best Treatment for Lower Back Pain Sciatica: Expert Advice

If you’re one of the many people who suffer from lower back pain or sciatica, you know just how debilitating it can be. But what if there was a treatment that could provide relief and improve your quality of life?

In this blog, we’ll dive deep into the world of sciatica and explore the best treatment options available. From understanding the sciatic nerve and its connection to lower back pain, to recognising the symptoms and exploring the causes, we’ll cover it all. We’ll also discuss various treatment options, including yoga poses, mindfulness techniques, lifestyle modifications, and even coping strategies for pregnant women.

So read on.

Understanding Sciatica

best treatment for lower back pain sciatica

Sciatica is a type of radiculopathy that affects the sciatic nerve, causing pain and discomfort in the lower back, buttocks, and legs. It is typically caused by compression or irritation of the sciatic nerve, often due to arthritis, osteoarthritis, slipped disc or spinal stenosis.

Common symptoms of sciatica include numbness, tingling, and weakness in the ligaments. Treatment options for sciatica include medication, physiotherapy, and in severe cases, surgery. It is important to seek professional medical guidance for an accurate diagnosis and appropriate treatment. Remember, managing and preventing lower back pain and sciatica requires expert advice and a comprehensive approach.

The Sciatic Nerve Explained

The sciatic nerve is the largest and longest nerve in the body, running from the lower back down the legs. It controls the muscles in the lower leg and back of the knee, while also providing sensation to the back of the thigh, part of the lower leg, and the sole of the foot.

When the sciatic nerve becomes compressed or irritated, it can lead to a condition known as sciatica. This causes symptoms such as pain, numbness, tingling, or weakness in the lower back, buttock, and down one leg. The most common cause of sciatica is a herniated disc in the lower part of the spinal cord, which puts pressure on the nerve root.

Recognising the Symptoms of Sciatica

Sciatica is a condition that causes lower back pain due to compression or irritation of the sciatic nerve. The symptoms of sciatica include radiating pain down the leg, numbness, and tingling sensations. Certain factors can increase the risk of developing sciatica, such as age, obesity, and occupation.

Other indications may include difficulty walking or standing for long periods, pain that worsens with movement or prolonged sitting, and a burning sensation in the affected areas.

Exploring the Causes of Sciatica

lower back sciatica pain treatment

Understanding the various causes of sciatica is crucial in managing and treating this condition. Sciatica can be attributed to factors such as herniated discs or spinal stenosis, which can lead to compression of the sciatic nerve. Additionally, poor posture and sedentary lifestyles can also contribute to the development or aggravation of sciatica.

Inflammation also plays a role in sciatic nerve pain, further contributing to the symptoms. Other factors that can trigger or worsen sciatica include pregnancy or obesity. It is important to explore these causes in order to determine the most effective treatment options, whether it be physiotherapy, medication, or surgery.

Medical conditions that can lead to sciatica include spinal stenosis, degenerative disc disease, spondylolisthesis, and piriformis syndrome. Trauma or injury to the lower back or buttocks region can also cause sciatica. Accurate diagnosis and identifying the underlying cause are crucial for developing an appropriate treatment plan.

Diagnosing Sciatica

When it comes to diagnosing sciatica, it’s essential to understand the symptoms associated with this condition. Seeking medical attention from a healthcare professional is crucial to receive a proper diagnosis and determine the underlying cause of your sciatica.

Diagnostic tests such as X-rays, MRI scans, or nerve conduction studies may be necessary to confirm the diagnosis. Once diagnosed, you can discuss treatment options with your healthcare provider, which may include medication, physiotherapy, chiropractic care, or, in severe cases, surgery.

Treatment Options for Sciatica

Physiotherapy in London

There are several medical, non-medical, and surgical options available for Sciatica.

Medical Treatments for Sciatica

Medical treatments for sciatica typically involve a combination of pain medication, muscle relaxants, and anti-inflammatory drugs to reduce pain and inflammation. These include painkillers like ibuprofen, naproxen, and other anti-inflammatory medications for low back pain relief and swelling.

In some cases, steroid injections such as corticosteroid may be recommended to reduce inflammation and provide relief. If conservative treatments fail, surgery may be considered as a last resort. Surgical options include discectomy, laminectomy, or spinal fusion. Consulting with a healthcare professional is essential to determine the best treatment approach for individual cases of sciatica.

Surgical Treatments for Sciatica

When conservative treatments have failed to provide relief, surgical options may be considered for treating sciatica. Common surgical treatments include microdiscectomy, laminectomy, and spinal fusion. Microdiscectomy involves removing a small portion of the herniated disc that is pressing on the sciatic nerve.

Laminectomy is yet another surgical option that involves removing the lamina to relieve pressure on the nerve. Spinal fusion is performed to stabilize the spine when there is instability. It’s important to note that surgery is typically considered as a last resort for sciatica treatment.

Non-Surgical Treatments for Sciatica

Non-surgical treatments for sciatica focus on alleviating pain and improving flexibility. These include a variety of home and professional remedies, such as:

Physiotherapy for Sciatica Relief

Physiotherapy is an effective treatment option for individuals suffering from sciatica. By evaluating your condition, a skilled physiotherapist can develop a personalized treatment plan to relieve pain and improve mobility. The treatment may involve exercises aimed at strengthening the muscles supporting the spine and stretches that alleviate pressure on the sciatic nerve.

Additionally, manual therapy techniques such as massage or joint mobilization may be used to reduce pain and enhance flexibility. To experience long-term relief from sciatica pain, it is crucial to follow the guidance of a trained physiotherapist and continue with recommended exercises at home.

One Body LDN is a renowned physiotherapy in clinic offering massage and physiotherapy in London. Their team of expert physiotherapists are trained in treating various back, shoulder, and hip problems to offer effective and long-lasting relief.

Chiropractic Treatments for Sciatica

Chiropractic treatments for sciatica focus on realigning the spine and relieving pressure on the sciatic nerve. Common techniques include spinal manipulation, traction therapy, and electrical stimulation. Chiropractors may also recommend exercises and stretches to strengthen supporting muscles and improve mobility.

Relief from sciatica symptoms can often be achieved after a few chiropractic sessions, although the number of treatments required can vary depending on severity. It’s important to consult with a specialized chiropractor for proper diagnosis and a personalized treatment plan.

Role of Exercises in Treating Sciatica

Exercise plays a crucial role in treating sciatica by strengthening the muscles that support the spine, providing relief from pain and discomfort. These specific exercises, such as stretching and core-strengthening exercises, target the affected area and alleviate symptoms.

Seated stretches are effective in relieving pressure on the sciatic nerve and reducing sciatica pain. Include seated forward bends, seated spinal twists, and seated figure-four stretches in your routine. These stretches stretch and strengthen the muscles surrounding the sciatic nerve, promoting flexibility and reducing inflammation.

On the other hand, standing stretches for sciatica can provide relief by stretching the muscles and reducing pressure on the sciatic nerve. Examples of standing stretches include the standing hamstring stretch, standing calf stretch, and standing quadriceps stretch. It is important to perform these stretches gently and slowly, listening to your body and not pushing beyond your comfort zone.

Holding each stretch for about 30 seconds and repeating them throughout the day can yield best results. Along with stretching, treatment options may include over-the-counter pain medications, hot or cold therapy using a heating pad or cold pack, physiotherapy, and in some cases, surgery.

Yoga Poses Beneficial for Sciatica

Gentle yoga poses can provide relief from sciatica by stretching and strengthening the muscles surrounding the sciatic nerve. Incorporating poses such as Child’s Pose, Cat-Cow Pose, Downward-Facing Dog, and Pigeon Pose can help alleviate pain and discomfort.

It is important to listen to your body and modify or skip any poses that cause pain or discomfort when coughing. Consistency is key in using yoga as a treatment for sciatica, so it is recommended to practice regularly and gradually increase the duration and intensity of the poses.

Advanced yoga poses can also be highly effective in providing relief for lower back pain caused by sciatica. These poses specifically target the muscles and spinal nerves affected by sciatica, helping to alleviate discomfort and promote healing. Some beneficial advanced yoga poses for sciatica relief include the pigeon pose, the bridge pose, and the seated forward bend.

These poses work by stretching and strengthening the muscles in the lower back, hips, and legs, which can provide significant pain relief. It is important to practice these advanced yoga poses under the guidance of a trained instructor to ensure proper form and avoid the risk of injury.

Mindfulness and Sciatica Management

Mindfulness techniques can effectively manage the pain and discomfort associated with sciatica. By practicing mindfulness, individuals can reduce stress levels and promote relaxation, which in turn alleviates the symptoms of sciatica. Mindfulness-based stress reduction (MBSR) programs have shown great efficacy in managing chronic pain, including sciatica.

Techniques such as deep breathing and body scans enhance body awareness and aid in better management of pain flare-ups. By incorporating mindfulness into daily routines, individuals suffering from sciatica can significantly improve their overall well-being and quality of life.

Guided imagery and visualization can also be useful by distracting from the pain and promoting a sense of relaxation. Progressive muscle relaxation involves tensing and releasing different muscle groups to promote overall relaxation and reduce muscle tension.

Mindfulness meditation, where one focuses on the present moment and accepts any sensations without judgment, is another effective technique. Find the technique that works best for you and practice it regularly for maximum benefits.

Lifestyle Modifications for Managing Sciatica

Slipped disc treatment

Regular exercise, including stretching and strengthening exercises, can provide relief from sciatica pain. Maintaining good posture and using ergonomically designed furniture helps reduce pressure on the lower back. Avoiding activities like heavy lifting or prolonged sitting prevents further damage.

Ergonomic Adjustments for Sciatica

Making ergonomic adjustments to your workspace can help alleviate sciatica pain. Ensure that you use a supportive chair with proper lumbar support and adjust the height of your desk and chair to maintain good posture. To provide additional support for your lower back, consider placing a cushion or lumbar roll behind you.

It’s also important to avoid sitting for long periods of time and take regular breaks to stretch and move around. You may even want to consider using a standing desk or adjustable desk converter to alternate between sitting and standing throughout the day. Finally, be mindful of proper lifting techniques and avoid heavy lifting or twisting motions that can aggravate your sciatica.

Nutrition and Hydration for Sciatica Management

Proper nutrition and hydration play a significant role in managing sciatica and lower back pain. A well-balanced diet that includes anti-inflammatory foods can help reduce inflammation and alleviate pain. Omega-3 fatty acids found in foods like salmon and walnuts are known to have anti-inflammatory properties.

Hydration is also crucial for maintaining the health of spinal discs, as dehydration can affect them. Drinking enough water each day helps keep spinal discs hydrated, preventing further pain or damage. Avoiding foods that contribute to inflammation, such as processed foods, sugary drinks, and excessive alcohol consumption, can also be beneficial for managing sciatica.

Coping with Sciatica during Pregnancy

During pregnancy, sciatic pain can be a source of discomfort for many women. It is important to understand the causes of sciatica during pregnancy and how it differs from regular lower back pain. Managing sciatica pain during pregnancy can be done through exercises, stretches, and maintaining proper posture and body mechanics to alleviate pressure on the sciatic nerve.

Alternative therapies like acupuncture or chiropractic care can also provide relief. However, if severe or persistent symptoms occur, medical intervention may be necessary. It’s essential to know when to seek medical help for sciatica during pregnancy.

Safe Exercises for Pregnant Women with Sciatica

Prior to starting any exercise program, it is essential to consult with a healthcare provider. Gentle stretching exercises can provide relief by improving flexibility and reducing muscle tension. Prenatal yoga and swimming are both safe options for pregnant women with sciatica as they offer gentle movements and body support. It is important to listen to your body and avoid any exercises or movements that exacerbate pain or discomfort.

Tips to Prevent Sciatica from Recurring

To prevent sciatica from recurring, it is important to maintain good posture and practice proper body mechanics, especially when lifting heavy objects. Staying active and engaging in regular exercise, focusing on strengthening the core muscles that support the lower back, can also help prevent flare-ups.

Avoid sitting or standing for prolonged periods of time and take frequent breaks to stretch and move around. Using proper ergonomics at work, such as using a supportive chair and adjusting your workstation to promote good posture, is crucial. Additionally, practicing stress management techniques and maintaining a healthy weight can reduce unnecessary pressure on the lower back.

Dealing with Chronic Sciatica

Dealing with chronic sciatica requires understanding the causes and symptoms of sciatica. It is important to seek professional diagnosis to properly understand treatment options. Non-surgical treatments such as physiotherapy, chiropractic care, and acupuncture can be explored for pain relief.

In severe or persistent cases, surgical options may be considered. Additionally, incorporating lifestyle changes and self-care techniques can help manage chronic sciatica pain. By addressing the underlying factors contributing to sciatica, individuals can find long-term relief and improve their quality of life.

When to Consider Surgery for Sciatica

Surgery for sciatica is typically considered as a last resort after non-surgical treatments have been exhausted. Non-surgical treatments for sciatica include physiotherapy, medication, and alternative therapies such as acupuncture or chiropractic adjustments.

Surgery may be considered if the sciatica is causing severe pain in the back, groin, or abdomen, weakness, or loss of bowel or bladder control. The type of surgery will depend on the underlying cause of the sciatica, such as a herniated disk or spinal stenosis. It’s important to consult with a healthcare professional to determine the best treatment approach for chronic sciatica.

FAQs about Sciatica and Lower Back Pain

What Does Sciatica Pain Feel Like?

Sciatica pain is often described as a sharp and shooting sensation that starts in the lower lumbar spine and travels down the leg. It can cause numbness, tingling, and weakness in the affected leg or foot. The intensity of the pain can vary, and it may worsen with certain movements like sitting, standing, or walking.

How Long Can a Sciatica Flare-Up Last?

The duration of a sciatica flare-up can vary, lasting anywhere from a few days to several weeks. Rest, gentle stretching, and over-the-counter pain medication can help alleviate symptoms and shorten the duration. If symptoms persist or worsen, seeking medical attention for further evaluation and treatment options is recommended.

Are there any complications associated with sciatica?

Complications with sciatica are rare but possible. If left untreated, it can cause cauda equina syndrome, muscle weakness or numbness in the affected leg. In severe cases, surgery may be necessary. Seek medical attention if symptoms persist or worsen.

Where can I find physiotherapy near me?

To find physiotherapy near you, start by searching online through search engines or directories. Your primary care physician or healthcare provider can also provide recommendations. Additionally, ask for referrals from friends, family, or colleagues who have undergone physiotherapy. Utilize online platforms and apps that connect patients with local physiotherapists.

Where can I find sports massage near me?

To find sports massage therapists near your location, you can search online or use websites like Yelp, Google Maps, or TripAdvisor. Additionally, ask for recommendations from friends, family, or local fitness professionals. Contact local gyms, sports clubs, or wellness centres as they may offer sports massage services or provide referrals. One Body LDN offers sports massage in London to treat various back and shoulder problems due to a sports injury.


In conclusion, finding the best treatment for lower back pain and sciatica requires a comprehensive approach. Understanding the root cause of your pain, recognizing the symptoms, and seeking proper diagnosis are crucial steps in finding relief. From traditional treatments to alternative therapies like yoga and mindfulness, there are various options available to manage and alleviate sciatica.

Lifestyle modifications, such as maintaining a healthy weight and practicing good posture, can also play a significant role in preventing flare-ups. If you have any questions or concerns about sciatica or lower back pain, refer to our comprehensive FAQ section. Remember, it’s essential to consult with a healthcare professional for personalized advice and guidance tailored to your specific condition.

If you are searching “private physio near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

Axa PPP | Axa PPP International | Bupa Physiotherapy | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


Leave a Reply


Subscribe to Our Newsletter

Be the first to get the latest news, free expert guides, tips, tricks and discounts.


Join 5,000+ Others, Get Access to our FREE Bundle of Resources and Feel the Best You’ve Ever Felt!

Enter your email address below, and we will instantly send your free PDFs to your inbox.

Oops! We could not locate your form.

“Thanks for those amazing guides, guys! Game changer!” ️ Tom, City of London”


Subscribe to Our Newsletter

Be the first to get the latest news, free expert guides, tips, tricks and discounts.

before you go - if you haven't already - put a request in for a free assessment


However, our growing brand newsletter does offer:

  1. Direct access to ask our therapists questions
  2. Exclusive deals only for those who are subscribed
  3. The best knowledge hub in London physiotherapy with tips to make you feel amazing

Don’t miss out.