How To Relieve Sciatica Pain Instantly With ONE Exercise

If you’re struggling with sciatica pain, you know how disruptive it can be. At The London Physio, we specialise in helping people find fast, effective relief-sometimes with just one targeted exercise. In this post, you’ll learn what sciatica is, its common causes, symptoms, and how a physiotherapist can help you get back to living pain-free. Plus, discover the one exercise that could provide instant relief and how to book a virtual or in-person appointment with our expert team in London or The Midlands.

What is sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which runs from your lower back through your hips and buttocks and down each leg. Typical symptoms include sharp, shooting pain, numbness, tingling, or weakness in the leg. These symptoms often worsen with prolonged sitting, sudden movements, or certain activities.

Common Causes of Sciatica

Sciatica can be triggered by a variety of conditions, including:

• Spinal stenosis: Narrowing of the spinal canal that puts pressure on the nerve.

• Bulging or herniated disc: Discs that press on the nerve roots.

• Degenerative disc disease: Age-related disc wear and tear.

• Facet joint irritation: Inflammation or dysfunction in the small joints of the spine.

• Muscle tightness: Tight piriformis or hamstring muscles can compress the sciatic nerve.

The ONE Exercise for Instant Sciatica Relief

In our latest YouTube video, we demonstrate a powerful exercise that can provide instant relief for many sciatica sufferers. This movement, often called a “nerve glide” or “nerve flossing,” helps mobilise the sciatic nerve, reducing pain and improving mobility. Watch the video below for a step-by-step guide.

Why This Exercise Works

By gently mobilising the nerve, you can reduce irritation and allow it to move more freely through the surrounding tissues. This can provide immediate relief for many people, especially those whose sciatica is caused by nerve entrapment or muscle tightness.

How a Physiotherapist Can Help

A physiotherapist’s job is to pinpoint exactly where the nerve is being irritated and why. Through a detailed assessment, we determine the root cause and tailor a treatment plan that may include manual therapy, targeted exercises, and education to prevent recurrence.

When to Seek Professional Help

NOW! When it comes to nerve irritation, we cannot afford for them to linger! Though useful to many, it is important to note that the nerve glide/mobility exercise demonstrated in the video above is just that - an exercise for the nerve! As outlined above, sciatica can be caused by different things - and the exercises for one (e.g spinal stenosis) will differ for the exercises for the other (e.g a bulging disc). This means if the root cause of your sciatica is a bulging disc and you end up doing a nerve glide + the exercises for stenosis, your symptoms could potentially worsen.

Seek professional help for a thorough diagnosis and a bespoke exercise program, tailored to you!

If your symptoms persist, worsen, or include severe weakness or loss of bladder/bowel control, consult a physiotherapist or healthcare provider immediately. Should you show any further red flag symptoms such as unremitting night pain or pins and needles or numbness in both legs at the same time, head over to A&E or dial 999 immediately!

📅 Book a Virtual or In-Person Physiotherapy Appointment

Ready for personalised help? The London Physio offers virtual appointments worldwide and home or office visits in London and Shropshire. Our expert team will assess your situation and create a tailored plan to get you moving pain-free.

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