Understanding Sciatica – and How Gentle Movement Can Help

As you may or may not know, I’ve been dealing with a bout of sciatica over the past week. It’s something many people experience at some point, and it can be incredibly painful. Because of that, I thought it might be helpful to share a little information about what sciatica actually is and how movement can support recovery.

Sciatica refers to pain or discomfort caused by irritation of the sciatic nerve. This is the longest nerve in the body and runs from the lower back, through the hips and buttocks, and down the back of each leg. When the nerve becomes irritated or compressed, it can lead to a range of symptoms.

People with sciatica may experience:

• pain in the lower back, buttock, or down the leg
• tingling or “pins and needles” sensations
• numbness in the leg or foot
• weakness in the leg
• discomfort or pain that worsens with long periods of sitting

For many people, symptoms tend to affect one side of the body and can vary from mild irritation to more intense pain.

Why Does Sciatica Happen?

Sciatica itself isn’t a condition but a description of nerve irritation, and there can be several different causes.

One of the most common is a bulging or herniated disc in the lower spine. When a disc presses against a nerve root, pain can travel along the path of the sciatic nerve.

Another possible cause is piriformis syndrome, where a small muscle deep in the buttock becomes tight or inflamed and presses on the sciatic nerve.

Some people develop sciatica due to spinal stenosis, where the spaces within the spine narrow with age and place pressure on nearby nerves.

In other cases, spondylolisthesis may be involved. This occurs when one vertebra slips slightly forward over another, which can irritate the nerves in the lower back.

Because the underlying cause can vary, everyone’s experience with sciatica can be slightly different.

Can Exercise Help?

A common question people ask is whether they should rest or keep moving. In many cases, gentle and appropriate movement can actually support recovery rather than make it worse.

This is where Pilates-style exercise can be very helpful. Pilates focuses on improving core strength, posture, and controlled movement patterns, all of which help support the spine.

For many people, this type of exercise can help:

• strengthen the muscles that stabilise the spine
• improve flexibility and mobility
• release muscle tension
• support better posture and movement habits

Of course, you may need to adapt the movement depending on how you are feeling.

Pilates and Sciatica

In a Pilates-based class, movements should always be slow, controlled and pain-free. The goal is to support the body rather than push through discomfort.

Exercises that can often be helpful include gentle spinal mobility work, pelvic tilts, deep core activation and glute strengthening to help stabilise the pelvis and lower back.

Hip mobility work can also be beneficial, as tight muscles around the hips and glutes sometimes contribute to sciatic discomfort.

However, certain movements may aggravate symptoms for some people. For example, deep forward bending or strong spinal flexion may feel uncomfortable for some individuals, while others may find extension movements challenging.

You will need to listen to your body and exercises can be adapted to suit you.

When to Seek Medical Advice

While mild sciatica often settles with time and gentle movement, medical advice should be sought if symptoms become severe or worsen, particularly if there is significant leg weakness, numbness, loss of bladder or bowel control, or pain following an injury.

A GP or physiotherapist can provide further assessment and guidance if needed.

The Key Takeaway

Gentle, mindful movement and gradual strengthening can play an important role in recovery. Pilates provides a supportive way to rebuild strength, improve mobility and regain confidence in movement.

The most important rule is simple:

Movement should never increase pain. Exercises should always feel controlled, comfortable and appropriate for your body.

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