Plagued by Sciatica? 3 Ways a Physical Therapist Can Ease the Pain

About 10% of people with lower back pain have sciatica, a musculoskeletal condition that occurs when the sciatic nerve, which runs from the lower back through the buttocks and into the legs, gets pinched or compressed.

Although many cases of sciatica improve on their own with rest, activity changes, and over-the-counter pain medication, some people experience chronic symptoms that affect mobility and quality of life.

If you find yourself in this situation, you might assume that surgery is needed, but that isn’t always necessary. Physical therapy often provides similar benefits without incisions or a lengthy recovery.

At Performance Therapy Institute, with offices in Nashville, Brentwood, and Nolensville, Tennessee, our experienced team of physical therapists regularly works with patients experiencing sciatica. Read on to learn three ways that physical therapy can help ease your sciatica pain.

Why physical therapy helps with sciatica

Sciatica can occur for various reasons, making physical therapy (PT) an effective treatment option for many people. Rather than trying to relieve pain through rest, which can actually make sciatica worse, PT focuses on exercises, stretches, and other movements that reduce nerve pressure and provide lasting pain relief.

Because PT takes a versatile, motion-focused approach, it can effectively ease sciatica caused by:

• Inflammation
• Herniated discs
• Spinal stenosis (narrowing of the spinal column)
• Muscle tightness or imbalances
• Prolonged sitting
• Poor posture
• Injury

Our treatment plans are tailored to each patient’s needs, ensuring the underlying cause is addressed rather than simply masking the pain.

Way #1: Targeted stretching and mobility work

Sciatica flares are often caused by muscle tightness in the hips or lower back, which can place additional pressure on the sciatic nerve. Targeted stretches help reduce this compression, making it easier to move comfortably. They also improve circulation and nerve mobility, helping relieve irritation and discomfort.

Every treatment plan varies, but common stretches we recommend to help relieve sciatica pain include the standing hamstring stretch, the scissor hamstring stretch, and the figure four stretch.

Way #2: Strengthening the muscles that support the spine

Muscle imbalances commonly contribute to sciatica because they can place additional pressure on the sciatic nerve. 

Strengthening your core, or the muscles in your abdomen, pelvis, and lower back, helps create a strong foundation for spine health. As these muscles become stronger and more balanced, your spine is better supported and less prone to instability. This can reduce the risk of nerve compression and may help prevent future flare-ups.

Common strengthening exercises for sciatica pain include bird dogs, dead bugs, and planks. Each of these activities is low impact and designed to provide additional lower back support.

Way #3: Pain relief techniques and education

Many patients with sciatica get frustrated because they find that at-home treatments don’t work. Even when they do, flares may occur later and set recovery back. 

Working with a physical therapist prevents you from having to second-guess your decision-making. We emphasize patient education and teach important skills, such as proper posture and body mechanics. We also supervise stretches and strengthening exercises to ensure proper form and reduce the risk of injury.

Beyond education, PT often includes pain management techniques. Depending on your needs, this may include:

• Manual therapy, such as massage
• Nerve gliding, also called nerve flossing, to help nerves move more freely
• Laser therapy
• Extracorporeal shockwave therapy (ESWT)

These treatments can ease irritation and muscle tightness, supporting your recovery.

Physical therapy to help relieve sciatica symptoms

If you’re tired of sciatica pain hampering your mobility, contact us today by calling the nearest office or booking an appointment online. After discussing your symptoms and completing an exam, we can make personalized treatment recommendations to support your healing process.