Lumbar Disc Herniation and Sciatica: How Physiotherapy Can Help You Recover
Understanding Lumbar Disc Herniation and Sciatica:
If you’ve ever felt sharp, burning, or tingling pain that travels from your lower back down one leg, you may be experiencing sciatica. One of the most common causes of sciatica is a lumbar disc herniation, sometimes called a “slipped disc.”
Between the bones of your spine are discs that act like cushions. When one of these discs bulges or herniates, it can press on a nearby nerve, often the sciatic nerve, which runs from your lower back through your leg. This pressure or irritation can cause:
Pain that shoots or radiates down the leg
Tingling or “pins and needles.”
Numbness or weakness in the leg or foot
Pain that worsens when sitting, bending, or coughing
The good news: most people improve with physiotherapy.
How Physiotherapy Helps:
Physiotherapy aims to calm the irritated nerve, restore healthy movement, and strengthen the muscles that support your spine. Your physiotherapist will assess your posture, movement patterns, and strength to create a plan tailored to your needs.
Treatment typically focuses on four main areas:
1. Posture and Movement Awareness
Good posture reduces pressure on the discs and nerves in your lower back.
Your physiotherapist will teach you:
How to sit with a small curve in your lower back (try using a lumbar roll or small cushion)
How to avoid long periods of sitting. It is recommended to stand up or walk every 20-30 minutes.
How to bend using your hips and knees instead of rounding your back.
These changes can make a big difference in easing irritation and preventing flare-ups.
2. Gentle Mobility Exercises
Once your pain starts to settle, your physiotherapist may guide you through safe, gentle movements to keep your spine and hips flexible. These may include:
Pelvic tilts to ease stiffness
Hip hinge practice using a dowel or broomstick
Hamstring and glute stretches to reduce tension on the sciatic nerve
Movement helps improve circulation to the spine and can speed recovery, but it’s important to move within your comfort zone.
3. Core Strengthening for Back Support
Your core muscles (deep abdominals, back muscles, and glutes) act like a natural brace for your spine. Strengthening them helps protect your discs and improves posture.
Examples of safe core exercises include:
Abdominal “drawing-in” (gently tightening your lower tummy muscles while breathing normally)
Bridge holds (lifting your hips while lying on your back)
These should be done slowly and with control; it’s about quality, not quantity.
4. Nerve Glides (Neural Mobility Exercises)
If you feel tingling or tightness down your leg, nerve glides (also called nerve flossing) can help. These are gentle, controlled movements that encourage the sciatic nerve to move freely within its pathway.
Always do these under guidance from your physiotherapist; we’ll show you the safest version for your condition.
Tips for Everyday Living:
Sit tall and use lumbar support.
Take standing or walking breaks often.
Avoid lifting heavy objects with a rounded back; bend at your hips and knees.
Gentle, consistent movement is better than bed rest.
Stay positive, most people see significant improvement within a few weeks of starting physiotherapy.
If you're experiencing low back or sciatic pain, don’t wait for it to worsen. Contact Integrative Physiotherapy and Wellness today to book an assessment and start your recovery journey. Our physiotherapists are here to help you move better and stay active!
Seek urgent medical attention if you notice sudden leg weakness or changes in bowel/bladder control.
Conclusion:
A lumbar disc herniation or sciatica can be painful, but it’s highly treatable. Physiotherapy focuses on posture, movement, core strengthening, and nerve mobility to relieve pressure, restore comfort, and help you move with confidence again.
With guidance, consistency, and the right exercises, you can get back to doing what you love, pain-free.
References
Mayo Clinic. Herniated disk – Diagnosis and treatment. mayoclinic.org
ChoosePT. Physical Therapy Guide to Herniated Disk. choosept.com
E-Neurospine. Evidence-Based Clinical Practice Guidelines for Lumbar Disc Herniation. e-neurospine.org
PMC. Neural mobilization in low back and radicular pain: a systematic review. pmc.ncbi.nlm.nih.gov
Physio-Pedia. Disc Herniation Overview. physio-pedia.com
