Stronger, More Flexible, Pain-Free Readers…

tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We are pleased to announce that we have returned to offering face to face physiotherapy appointments, wearing full PPE within our Covid Secure Physiotherapy clinics.

Another big announcement, we now have a clinic within the beautiful Stansted House, Stansted Park, Rowlands Castle. Here are some more details -…

In this article we will be offering some advice and 4 exercises you can do if you are suffering from sciatica.

Sciatica * If you have any of the following symptoms, you should seek medical attention from a doctor immediately: Loss of feeling in the groin region or inner thighs, bowel or bladder disturbances, profound weakness in the legs *

Sciatica affects many people including ramblers, cyclists, builders, plasterers, office workers, gardeners to name a few, but many other people suffer too.

When the sciatic nerve is compressed or irritated, it can cause pain, numbness and a tingling sensation that runs from your lower back down one of your legs to your foot and toes. However some people suffering from sciatica have no back pain, they could just have big toe pain.

The pain is usually aggravated by bending, sneezing, coughing, or sitting for a long period of time.

The best treatment for sciatica is hands on joint mobilisations, sciatic nerve mobilisations, massage, combined with exercises and advice. Acupuncture is another effective treatment for sciatica; we offer this at all of our clinics.

Please be aware of your body and take advice from your GP ore health care professional before exercising or send an email to for advice and guidance.

What to do initially?

  • Speak to your GP about appropriate pain control if the pain is intense and/or affecting your sleep, driving, or ability to work.
  • Avoid staying in one position for any length of time - avoid sitting, it will make your pain worse.
  • Try to keep moving gently throughout the day without increasing your pain.
  • Don’t push through pain with activity or stretches as the underlying condition may worsen if you do too much.

Exercises for Sciatica

Back Arching (Lumbar Spine Extension) – Lying

  • Lie on your front.
  • Push up with your arms and arch your back
  • Repeat ten times, three times a day.
  • Hold the last position for thirty seconds

Back Arching (Lumbar Spine Extension) – Standing

  • Move your hips forward
  • Lean back as far as you can.
  • Repeat ten times, three times a day




Core strengthening exercises

The bridge is good for strengthening the core stability and gluteal muscles (buttocks).

  • Lie on your back
  • Bend your knees so your feet are flat on the floor.
  • Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  • Hold for ten seconds repeat until your muscles ache, repeat once a day

This exercise helps strengthen core stability muscles and improves balance

  • Kneel on the floor and place your hands below your shoulders and knees below your hips
  • Extend right leg back and the left arm forward.
  • Maintain a straight body line through extended leg, body and extended arm.
  • Repeat with opposite limbs.
  • Hold for ten seconds, repeat ten times, three times a day.

 If you are suffering from sciatica or any other aches or pains then please get in contact with us via or 07835 712306.

We now have a YouTube channel where we are sharing videos of different exercises. We would love you to subscribe for FREE to our channel -

Posted on Sun, 13/09/2020 - 15:38