03/02/2026
Symptoms of sciatica – where and how does it hurt?
A sciatica attack is hard to ignore. It's a sharp pain in the lower back that can worsen when bending over. It radiates through the buttock, down the leg, and sometimes all the way to the foot. Sciatica rarely hurts in one spot—you usually feel discomfort along the entire length of the sciatic nerve. Additional symptoms include numbness or tingling, as well as weakness in the leg muscles.
Sciatic nerve pain is most noticeable during sudden movements that cause muscle tension, such as coughing or sneezing. If you recognize these symptoms and suffer from recurring sciatica, learn how to alleviate the symptoms.
Causes of sciatica and prevention✔️
Causes of sciatica include intervertebral disc herniation, spinal degeneration, spinal stenosis, and piriformis syndrome. Often, sciatica and persistent low back pain are caused by a sedentary lifestyle, lack of physical activity, excess weight, poor posture, mechanical injuries, lifting heavy objects, and tense muscles. Sciatica can also occur in women during pregnancy and the postpartum period.
Physiotherapy✔️
Physiotherapy is the most important element in combating sciatica. A physiotherapist will diagnose and determine the cause of your problems, then recommend a treatment program tailored to your needs . You can also ask about the stretching exercises your specialist recommends for sciatica. Regular physiotherapy can shorten recovery time and reduce the risk of chronic sciatica.
Exercises✔️
A good exercise for sciatica is better than medication. To care for your lumbar spine and reduce pain, it's important to regularly perform appropriate exercises . Why is this so important? Regular physical activity not only relieves pain but also strengthens the structures that stabilize the spine, preventing recurrence.
Effective exercises for sciatica – 9 suggestions✔️
When sciatica flares up, carefully selected exercises can be your best ally. Remember, these are gentle relaxation and strengthening exercises, not intense workouts. Perform them carefully, at your own pace.
✔️Strengthening exercises
Glute Bridge
Bird Dog
Cat-Cow Stretch
Piriformis Stretch
Hamstring Stretch
Knee-to-Chest Stretch
McKenzie exercises.
Pilates, yoga – activities that help with sciatica✔️
A diagnosis of sciatica isn't the end of the world. Proper exercise can provide relief, and choosing activities like Pilates or yoga will further reduce the risk of recurrence. Both of these forms of exercise are easily accessible even for beginners and focus on developing core muscles, which provides better spinal stabilization. This will help you stop suffering from sciatica. It's worth a try!
