Sciatica Explained: A Shoreham Physio on Symptoms, Treatment and Recovery

Sciatica is irritation of the sciatic nerve that causes pain, tingling, numbness or weakness travelling down the leg.

Although it can feel severe and frightening, the vast majority of people recover well with the right advice, appropriate movement and time — often without the need for scans, injections or surgery.

In this article

• What is sciatica?

• What causes sciatica?

• What should you do when it first starts?

• Do you need an MRI scan?

• When should you seek medical help?

• Frequently asked questions

Picture this: you bend down to put on your socks, feel a twinge in your back, and by the next morning there’s a hot, shooting pain running all the way down your leg. Cue the Google search at 2am and a growing sense of dread that something is seriously wrong.

If this sounds familiar, you’re not broken, and you’re certainly not alone.

Sciatica is one of the most common reasons people walk through our doors at Shore Health Physio here in Shoreham-by-Sea, and the good news is that the overwhelming majority of cases settle down well with the right approach.

Let’s talk about what’s actually going on.

What Is Sciatica, Really?

Here’s the first thing to clear up:

Sciatica isn’t actually a diagnosis.

It’s an umbrella term describing a pattern of symptoms — pain, tingling, numbness or weakness that travels from your lower back or buttock, down the leg, sometimes as far as the foot. These symptoms follow the course of the sciatic nerve, the longest nerve in the human body.

The important question isn’t “Do I have sciatica?” … It’s “Why is my sciatic nerve irritated?”

What Causes Sciatica?

There isn’t one single cause, and that’s why a proper assessment matters

A disc bulge

The cushioning discs between the bones of your spine can bulge and irritate a nearby nerve root.

This sounds dramatic, but it’s worth knowing that disc bulges are extremely common and are frequently seen on MRI scans in people with absolutely no back or leg pain at all. Finding one on a scan doesn’t automatically mean it is responsible for your symptoms.

Joint irritation

The small facet joints of the lower spine can become irritated following unfamiliar activity, prolonged positions, poor sleep or simply an awkward twist.

Muscle irritation

The muscles around the buttock and hip sit very close to the sciatic nerve. When they’re particularly tight, irritated or protective they can contribute to symptoms that closely resemble sciatica.

Increased nerve sensitivity

Sometimes the nervous system simply becomes more sensitive following pain, stress, illness, poor sleep or a period of inactivity. The nerve becomes a little “overprotective”, producing symptoms that feel severe despite no ongoing damage.

The key message is this:

Pain does not equal damage.

Your body is remarkably good at healing, and most episodes of sciatica improve over the coming weeks rather than months.

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What Should You Do When Sciatica First Starts?

When the pain is intense it’s completely understandable to want to lie down and avoid moving.

Ironically, that’s rarely the quickest route back to normal.

Keep moving

Research consistently shows that remaining as active as symptoms allow generally leads to better outcomes than prolonged bed rest for most episodes of sciatica.

That doesn’t mean pushing through severe pain.

It means gentle, regular movement.

Short walks, even around the block or along Shoreham beach if you’re local, can often help reduce stiffness and calm symptoms surprisingly well.

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Find comfortable positions

Everyone responds differently.

Some people find relief lying on their back with pillows beneath their knees.

Others feel better standing or walking.

Sitting for prolonged periods is commonly aggravating, so try standing or walking every 20–30 minutes.

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Use heat if it helps

There isn’t a perfect rule here.

If a warm bath or heat pack relaxes the surrounding muscles and makes you feel better, use it.

Comfort is important.

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Avoid repeatedly testing the pain

During the first few days there’s little to gain from repeatedly bending over to “see if it’s better.”

This isn’t about becoming fragile.

It’s simply about allowing irritated tissues a brief opportunity to settle before gradually reintroducing normal movement and loading.

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Accept that recovery isn’t perfectly linear

One of the most reassuring things patients hear is this:

Good days and bad days are completely normal.

Recovery rarely follows a perfectly straight line. Feeling worse one morning doesn’t necessarily mean you’ve caused further damage or gone backwards.

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Do I Need an MRI Scan?

Usually, no.

For most people, a thorough clinical assessment tells us far more than an early scan.

Current clinical guidelines recommend MRI scans primarily when there are concerning neurological signs, suspected serious pathology, or symptoms that aren’t improving despite appropriate treatment.

Because disc bulges and age-related changes are so common in people without pain, scans often show findings that sound worrying but aren’t actually responsible for the symptoms.

For that reason, MRI scans are best used when the results are likely to change management, rather than simply to confirm that sciatica exists.

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When Should You See a Professional?

Most episodes settle with sensible self-management, but it’s worth arranging an assessment if:

• symptoms haven’t started improving after 1–2 weeks

• pain is significantly affecting work, sleep or everyday life

• you’re developing genuine weakness, such as difficulty lifting your foot or toes

• symptoms keep returning despite your best efforts.

At Shore Health Physio we regularly assess people from Shoreham-by-Sea, Brighton, Hove, Worthing and the surrounding areas with these exact symptoms.

Often, understanding why the pain is happening is one of the biggest steps towards feeling confident again.

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When Should You Seek Urgent Medical Attention?

Although rare, certain symptoms require immediate medical assessment.

Seek urgent medical advice (same-day GP or A&E) if you develop:

• numbness around the groin, genitals, buttocks or inner thighs (often called “saddle numbness”)

• new difficulty controlling your bladder or bowels

• rapidly worsening weakness affecting both legs.

These symptoms are uncommon, but they shouldn’t be ignored.

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The Reassuring Bit

Sciatica feels frightening because nerves are exceptionally good at getting your attention.

Pain travelling into your foot can understandably make you imagine that something serious has happened.

Fortunately, that’s rarely the case.

With sensible advice, appropriate movement, progressive rehabilitation and a little patience, the overwhelming majority of people recover well and return to everything they enjoy — whether that’s playing with the children, getting back into the gym or walking along the Sussex coastline.

Frequently Asked Questions

Is sciatica the same as a slipped disc?

No.

A disc bulge is one possible cause of sciatica, but muscle irritation, joint dysfunction and increased nerve sensitivity can all create very similar symptoms without a disc being responsible.

Should I rest completely until it goes away?

No.

Gentle movement usually helps recovery more than prolonged bed rest.

The aim isn’t to ignore severe pain, but to keep your body moving within comfortable limits.

Should I walk with sciatica?

Usually, yes.

Walking is one of the best tolerated forms of exercise during the early stages.

Keep the walks short and comfortable initially, gradually increasing distance as symptoms improve.

How long does sciatica usually last?

Most people notice significant improvement within 4–6 weeks, with many improving considerably within the first couple of weeks.

Some cases do take longer, particularly where symptoms have been present for several months before treatment.

The exact timescale depends on the underlying cause, which is why an assessment can be so valuable.

Can I still exercise with sciatica?

Usually yes.

Activities often need modifying temporarily, but complete avoidance of exercise is rarely necessary.

Walking, swimming and carefully selected strengthening exercises are often excellent starting points.

Will it come back?

It can.

Like many musculoskeletal conditions, recurrence is possible if contributing factors such as prolonged sitting, sudden increases in activity, reduced strength or poor movement habits aren’t addressed.

A personalised rehabilitation programme aims not only to settle the current episode but also to reduce the likelihood of it returning.

Need Help With Sciatica?

If sciatica is stopping you from doing the things you enjoy, we’d be happy to help.

At Shore Health Physio, we provide thorough assessments, clear explanations and evidence-based treatment for people across Shoreham-by-Sea, Southwick, Lancing, Worthing, Hove and Brighton.

Our goal isn’t simply to reduce your pain — it’s to help you understand what’s happening, regain confidence in your body and get back to living life without constantly worrying about your back or leg.

Written by CJ Bestwick, director of Shore Health Physio.

To find out more about Physiotherapy in Shoreham, click here.