How To Find Relief From Sciatica

How To Find Relief From Sciatica

Frank’s pain was the worst he’d ever felt. It started in his lower back but then radiated down the back of his leg all the way to his toes. Sometimes, he felt numbness or tingling in his leg, which he found especially concerning. But worst of all, this radiating pain made it almost impossible for him to get around.

Eventually, Frank visited his physical therapist, where he learned this pain had a specific term: sciatica. Its name comes from the fact that it affects the sciatic nerve, which runs from the lower back down into the foot.

Frank also learned that his sciatica, like most people’s, came courtesy of a herniated disc in his lumbar spine. Fortunately, physical therapy is a frontline treatment for herniated discs, and with a month of regular PT sessions, Frank resolved his pain.

Are you experiencing radiating leg pain like Frank? If so, reach out to us at MedRehabGroup. We can help you know for certain if your pain is sciatica or another similar condition — and we can help you find relief with a customized treatment plan.

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Our Patients Get Great Results

“After a car accident, myself and young daughter required physiotherapy to work to get back to our pre accident health. The team at MedRehab Georgetown have been incredibly committed and supportive in working to help us get there. Varinder, the office manager has jumped through hoops to ensure the paperwork and support of the insurance company is aligned. Aqsa, our registered physiotherapist, is very talented. She keeps us moving, healing and we continue to see progression. Her physio assistant, Ashriya, provides genuine care and support. Jazzlyn, the office staff, has been a huge part of our journey. All the staff as I mentioned goes above and beyond, offering exceptional care, deep knowledge and a compassionate approach. We have been very lucky to get such high quality care and work with this team.”

— P.I.

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What Is Sciatica? Symptoms and Causes

Sciatica is a somewhat misunderstood condition. Many people refer to any radiating pain in the back and legs as “sciatica.” In reality, sciatica only refers to pain that stems from pressure or irritation on the sciatic nerve.

Sciatica’s main symptom is pain that starts in the lower back, radiates into the buttocks, and then runs down the back of one leg into the foot, following the path of the affected sciatic nerve. Often, the leg pain will be worse than the back pain.

Common Symptoms of Sciatica

Muscle spasms in the back
“Pins and needles” sensations in the leg and/or foot
Numbness in the leg and/or foot
Shooting or burning pain deep in the buttocks or legs
Weakness in the affected leg

What Causes Sciatica?

Sciatica occurs when the sciatic nerve is pinched, compressed, or irritated in some way. But what causes that nerve irritation in the first place?

For most people, as it was for Frank, the answer is a herniated disc. Your spinal vertebrae are cushioned and protected by flexible cartilage discs (spinal discs). If one of these discs bulges or ruptures so that it irritates or pinches the sciatic nerve, you’ll experience sciatica pain.

Other medical issues (such as a bone spur, inflammation related to pregnancy, or a tumor) can also cause sciatica, but these conditions are much rarer. If you have sciatica, the chances are good you have a herniated disc, and that’s something physical therapy can help resolve!

How Physical Therapy Can Help With Sciatic Pain

Manage Pain

We’ll develop a plan to address your acute pain, pulling from several options. Gentle spinal mobilizations, soft tissue manipulation of your back muscles, and pain-relieving modalities such as TENS or hot and cold therapy can all help.

Improve Mobility

Movement is crucial in addressing sciatica. Spinal mobilizations play an essential role here, allowing you to move the joint without exerting effort. We’ll also incorporate active stretches and mobility work to help ease range of motion restrictions and prepare your body for the next phase of treatment.

Strengthen Your Back and Core

As your pain lessens, we’ll begin working to build strength in your core muscles, which stabilize and support your spine. By strengthening these muscles, you can alleviate the pressure on your lumbar spine that contributes to sciatic pain and a herniated disc.

Educate to Prevent Future Pain

Finally, we can provide the tools to prevent a future bout of sciatica. We might help you develop a home exercise program to keep your spine healthy or show you how to properly lift heavy objects to avoid injury.

Find Sciatica Relief at MedRehabGroup

Sciatic pain can be incredibly intense and often debilitating. Regular physical therapy will help you resolve that pain — and the underlying cause — so you can get back to living a full, healthy life. To get started with your own personalized sciatica treatment plan, call to schedule an appointment today!

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Want To Ease Sciatic Pain? Get Moving!

While regular physical therapy at MedRehabGroup is the best way to resolve your sciatica, several simple at-home exercises can help resolve your pain as you work through your treatment plan.

Our physical therapists will usually provide you with a personalized routine for your PT “homework.” The following are common exercises we might suggest and may help relieve pain between sessions. But make sure to check with your therapist before giving them a try!

Simple Exercises to Ease Sciatic Pain

Supine Piriformis Stretch

Lie on your back with your knees bent, pointed toward the ceiling.
Rest the ankle of your affected leg against your other thigh, forming a “four” shape with your legs.
Gently pull your crossed leg sideways across your body until you feel the stretch in your affected glute.
Hold for 10-30 seconds and repeat on the other side if you wish!

Cobra Stretch

Lie down on your stomach with your hands on the floor in line with your shoulders and your elbows tucked into your body.
Inhale and press into your palms to lift your head, chest, and shoulders off the ground. Don’t fully straighten your arms; make sure your chest stays lifted.
Tighten your core muscles as you hold the stretch for 10-30 seconds.
Gently lower back to the ground and repeat as needed.

Clamshell

Lie on one side with your knees slightly bent and your head resting on your bottom arm. You can press your top arm into the ground in front of you for support.
Engage your core to help with stability.
Keeping the feet together, gently lift your top knee so that your bent legs resemble the open mouth of a clam.
Keep your torso still so you don’t roll backward.
Hold for 5-10 seconds, then lower slowly. Complete as many clamshells as you’d like, but don’t forget to roll over and do the other side, too!

Healthy Recipe of the Month

Nourish your body with a simple, wholesome recipe packed with protein, healthy fats, and fresh ingredients to support an active lifestyle.

Mediterranean Salmon Power Bowl

This colorful bowl is loaded with lean protein, healthy omega-3 fats, fresh vegetables, and fiber-rich grains — making it a delicious option for supporting energy, recovery, and overall wellness.

Ingredients

2 salmon fillets
2 cups cooked quinoa
1 cucumber, diced
1 cup cherry tomatoes
1 avocado, sliced
1/4 cup feta cheese
2 cups mixed greens
Olive oil, lemon juice, salt & pepper

Directions

Season salmon with olive oil, salt, and pepper.
Bake at 400°F for 12–15 minutes until fully cooked.
Divide quinoa and greens into bowls.
Add vegetables, avocado, and feta cheese.
Top with salmon and drizzle with lemon juice and olive oil.
Serve immediately and enjoy!

Why Completing Your Physiotherapy Program Matters

When you start physiotherapy, your therapist designs a personalized treatment plan with a clear goal: helping you recover fully and prevent your pain or injury from coming back. While it may be tempting to stop once you start to feel better, completing the full program of care is key to long-term success.

Here’s why finishing your plan makes a difference:

Lasting Results – Early relief is often just the first step. Continuing care helps strengthen and retrain your body so the improvements last.
Preventing Setbacks – Stopping too soon may leave your muscles, joints, or nerves vulnerable, increasing the risk of re-injury.
Faster Return to Daily Life – Completing your program ensures you can get back to the activities you love with confidence.
Building Healthy Habits – Sticking with the plan helps you learn exercises and strategies that support your health well beyond your current injury.

Your physiotherapy journey is about more than short-term relief. It’s about giving your body the time and guidance it needs to fully heal and stay strong. By following through with your treatment plan, you’re investing in your recovery and your future health.

Depressed? Stressed? Struggling to Cope? We Can Help!

In today’s fast-paced world, caring for our mental health is just as important as treating our bodies. That’s why we’re excited to introduce our Virtual Psychotherapist, a convenient, supportive way to access professional mental health care from the comfort of home.

Here’s what makes our virtual mental health service meaningful:

Easy Access from Anywhere: Whether you’re at home or on the go, you can connect with our therapist online, making it easier to fit care into your schedule.
Flexible, Personalized Support: Whether you’re dealing with stress, anxiety, change, or just need someone to talk to, our Virtual Psychotherapist can help guide you, offering tailored strategies and support that fit your life.
Safe, Confidential, and Comfortable: Virtual sessions maintain full privacy and professionalism, while offering a comforting setting that lets you feel more at ease sharing your thoughts and feelings.
Complementary to Your Physical Wellness Journey: Holistic healing includes both body and mind. By combining your physiotherapy or chiropractic care with mental health support, you’re investing in complete, long-term wellness.