Sciatica
Redrock Physio St Albans
Sciatica can feel sharp, burning, or achy, and it often makes standing, sitting, or sleeping uncomfortable. The reassuring news is that sciatica responds very well to the right kind of movement, hands-on care, and structured rehabilitation.
At Redrock Physio in St Albans, we help people understand what’s causing their leg pain and build a clear plan to reduce symptoms and restore confidence in everyday movement.
Whether your symptoms came on suddenly or have been building over time,
Our therapeutic approach to physiotherapy gives you clarity from the very first session. Call 01727 309 915 or email info@redrockphysio.co.uk and take the first step towards lasting change.
What Is Sciatica?
“Sciatica” describes irritation of the sciatic nerve or one of the nerve roots in the lower back. This can happen for several reasons — a disc bulge, inflammation, age-related narrowing (stenosis), or stiffness restricting how the nerve glides.
Sciatica is rarely dangerous but can be extremely uncomfortable. Most people improve with targeted movement, activity pacing, and physiotherapy that reduces sensitivity around the nerve.
If your pain is mainly across the lower back, our Lower Back Pain page may be a better starting point.
Why Sciatica Happens
Sciatica can develop suddenly after lifting, gradually during periods of stiffness, or after long spells of sitting. Common contributors include:
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Disc irritation or bulging
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Natural age-related narrowing around joints (stenosis)
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Tightness around the hips, pelvis, or lower back
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Reduced movement after desk-based work
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Protective bracing when the back feels vulnerable
Understanding the cause is the first step towards choosing the right exercises and avoiding movements that aggravate the nerve.
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Symptoms of Sciatica
People often describe:
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Pain travelling into the buttock, thigh, calf, or foot
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Tingling, pins-and-needles, or numbness
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Pain worse with sitting or standing for long periods
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A pulling, burning, or electric sensation down the leg
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Difficulty bending, twisting, or lifting
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Relief when leaning forward or shifting weight
The exact pattern helps us understand which part of the nerve is involved.
Different Types of Sciatica
At Redrock Physio, we don’t treat every case of sciatica the same way. Your symptoms, easing positions, and movement habits tell us which pattern your nerve pain fits into. Once we understand that pattern, we can choose treatment that genuinely matches your presentation.
Whether that means restoring movement, settling an irritated nerve root, improving hip mechanics, or reducing protective bracing. It’s a tailored, step-by-step approach, not a one-size-fits-all routine.
1
Disc-related sciatica
Often sharp or sudden. Sitting may be uncomfortable, and bending can increase symptoms. Treatment focuses on gradually restoring movement and reducing nerve irritation.More information is on our Disc Irritation & Disc Bulges page.
2
Stenosis-type sciatica
Usually age-related. Symptoms often ease when sitting or leaning forward and worsen when walking upright.You can read more on our Spinal Stenosis page.
3
Piriformis or deep-glute–related irritation
Less common, but tightness or overload in the deep glute muscles can irritate the sciatic nerve locally and mimic nerve-root symptoms.
🔹 Quick note on pain on the outside of the hip (GTPS)
Sometimes what feels like “deep glute pain” is actually coming from the soft tissues on the outside of the hip rather than the nerve. This pattern is called Greater Trochanteric Pain Syndrome (GTPS) and typically feels worse when lying on your side, climbing stairs, or walking uphill.
If this sounds more familiar, our GTPS / Hip Pain page explains this clearly and outlines how we treat it.
4
Referred pain (not true sciatica)
Pain can travel down the leg even without nerve compression. This behaves differently from sciatica and often improves quickly with the right exercises.
If you’re unsure which pattern fits, that’s exactly what your first session is designed to identify.
How We Assess Sciatica
Your first session is calm, structured, and focused on understanding your pattern of symptoms.
We look at:
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How your spine moves in different directions
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How your nerve behaves with tension or stretch
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Hip, pelvis, and rib movement
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Strength, flexibility, and control
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Positions that ease or irritate the nerve
You’ll leave with a clear explanation and a personalised video plan you can follow at home.
How Physiotherapy Helps Sciatica
Most people improve with:
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Gentle, graded movement to reduce nerve sensitivity
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Nerve-gliding exercises matched to your symptoms
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Manual therapy and massage to improve spinal and hip mobility
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Strengthening for the hips, thighs, and trunk
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Movement retraining and pacing advice
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Reformer-based rehab if control and movement patterns need support
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Personalised video exercises so you can practise confidently
Persistent or unusual cases may benefit from our Spinal Triage Service, where we guide decisions on MRI scans, injection options, or local consultant referral.
What to Expect from Your Sessions
Session 1: Assessment, hands-on treatment, and a personalised video programme.
Sessions 2–3: Restoring movement, reducing symptoms, and improving confidence.
Sessions 4+: Progressive strength, functional work, and integrating Pilates if useful.
Most people require 4–6 sessions. Longer-standing or complex cases may need 10–15 sessions.
Types of Back Pain We Commonly Treat
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Mechanical lower back pain
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Disc irritation and “slipped disc” symptoms
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Sciatica and nerve-related leg pain
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Hypermobility-related back pain
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Posture and desk-related back pain
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Postpartum lower back pain
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Spinal stenosis
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Chronic or recurring episodes
Frequently Asked Questions
Do I need a scan?
Usually not. Scans often show normal age-related changes that aren’t related to symptoms. We’ll advise if imaging is appropriate.
Can physiotherapy fix sciatica?
In most cases, yes. Movement, graded loading, and nerve-gliding exercises are central to recovery.
Should I rest?
Short-term rest is fine, but staying gently mobile helps symptoms settle.
Does sciatica always come from a disc?
No, many cases come from stiffness or age-related changes rather than a disc bulge.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA
Telephone
01727 309 915
