Understanding Sciatica: Why Does Back Pain Travel Down Your Leg?

Pain that travels from your lower back into your buttock, thigh, or leg can be worrying. Many people immediately wonder, “Have I trapped a nerve?” or “Is there something seriously wrong with my back?”
This type of pain is often referred to as sciatica. While sciatica can be uncomfortable and sometimes frightening, understanding what is happening and knowing what you can do about it can help you take the next steps towards recovery.
What is sciatica?
Sciatica describes symptoms that occur when the sciatic nerve, or the nerve roots that contribute to it, become irritated.
The sciatic nerve is the largest nerve in the body. It starts from the lower back, travels through the buttock, and continues down the back of the leg.
When this nerve becomes irritated, you may experience symptoms such as:

• Pain travelling from your lower back into your buttock or leg
• Pins and needles or tingling
• Numbness
• Changes in sensation
• Weakness in certain movements

Sciatica symptoms can vary significantly between people. Some people experience mainly leg pain, while others may have more back pain with some symptoms extending into the leg.
What causes sciatica?
There are several possible reasons why the nerves in your lower back may become irritated.
Common causes include:
Disc-related irritation
The discs between the bones in your spine can sometimes irritate nearby nerves. This may occur with a disc bulge or disc herniation, particularly if the disc affects the space where a nerve travels.
However, a disc bulge on a scan does not always mean it is the cause of someone's symptoms. This is why understanding your symptoms and examination findings is important.
Changes around the spine
The joints and tissues around your spine can sometimes contribute to irritation or sensitivity around the nerves.
Increased sensitivity of the nervous system
Sometimes nerves can become more sensitive following an injury or period of increased stress. This does not mean the pain is not real, it means the nervous system may be responding more strongly to certain movements or loads.
Does sciatica mean I have a trapped nerve?
People often describe sciatica as a “trapped nerve,” but this term can sometimes be misleading.
A nerve does not always need to be physically trapped or compressed to cause symptoms. Nerves can become irritated, sensitive, or affected by changes around them.
A physiotherapist can help determine what may be contributing to your symptoms and what approach is most appropriate.
Can physiotherapy help sciatica?
Yes. Physiotherapy can be an important part of managing sciatica and helping you return to normal activities.
Treatment will depend on your symptoms and may include:
Education and reassurance
Understanding why you are experiencing leg pain can help reduce fear and uncertainty. Many people worry that movement will make their symptoms worse, but the right type and amount of movement can often support recovery.
Movement and exercise
A personalised exercise programme can help improve:

• Strength and capacity
• Movement confidence
• Tolerance to everyday activities
• Your ability to return to work, sport, or exercise

Managing aggravating activities
Sometimes small changes to how you move, work, or train can help settle symptoms while your body recovers.
The goal is not always to avoid every movement that causes symptoms, but to gradually rebuild your confidence and tolerance.
Should I rest if I have sciatica?
When nerve pain is severe, it is understandable to want to stop moving completely. However, prolonged rest is usually not helpful.
Gentle movement, such as walking and changing positions regularly, can often help prevent stiffness and maintain your confidence with movement.
Your physiotherapist can help you understand which activities are appropriate for your stage of recovery.
How long does sciatica take to improve?
Recovery time varies depending on the severity of symptoms and what is contributing to the irritation.
Many people improve with time and appropriate management. Recovery is not always a straight line — it is common to have good days and more challenging days along the way.
Factors that can support recovery include:

• Staying as active as possible within your limits
• Gradually increasing your activity
• Building strength and confidence
• Having a clear plan for managing flare-ups

When should you seek help for sciatica?
It is a good idea to see a physiotherapist if:

• Your pain is affecting your work, sleep, exercise, or daily activities
• Your symptoms are not improving
• You are unsure what movements or activities are safe
• You are avoiding activities because you are worried about making your symptoms worse

You should seek urgent medical advice if you experience:

• New or worsening significant weakness
• Loss of bladder or bowel control
• Numbness around the groin or saddle area

How can Better Bodies Physiotherapy help?
At Better Bodies Physiotherapy, we help people with back pain, sciatica, and nerve-related symptoms understand what is happening and develop a personalised plan for recovery.
Our goal is to help you reduce pain, restore movement, and get back to the activities that are important to you.

If you are experiencing back pain that travels down your leg, book an appointment with our physiotherapy team and let us help you understand your symptoms and your options.