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Sciatica is a painful and debilitating condition, most often caused by a herniated disc that irritates or compresses the sciatic nerve.
Many treatments address the symptoms without focusing on the cause which can leave you suffering from this exasperating condition for months, sometimes even years. Some treatments may even make your pain worse.
To cure your sciatica permanently, you need to understand its causes, its risk factors, and how to treat it effectively. Successful treatment must include learning how to move in away that eliminates the postures, movements and loads that provoke your pain.
The most common cause of sciatica is a herniated disc at the L4-L5 and L5-S1 levels of the lumbar spine. This part of the spine is comparatively mobile and has to sustain greater loads than the joints further up the spine.
Repeated flexion, extension and twisting, of the lumbar spine, often using poor lifting techniques, place excessive stress on the lower lumbar discs making them more susceptible to herniation.
When a disc herniates, its inner, gel-like material can irritate or compress nearby nerve roots, such as the L4, L5, or S1 nerve roots, which are major contributors to the sciatic nerve.
This can cause shooting pains down the back and side of the leg, sometimes reaching the foot or toes. This usually occurs in one leg, but may affect both legs in rarer cases.
Disc herniation explained by Dr. Stuart McGill
Additional causes of sciatica can include spinal stenosis (a narrowing of the space through which the spinal nerves pass), piriformis syndrome (where the tonicity of the piriformis muscle can irritate the sciatic nerve in the hip) or trauma where structural damage to the vertebra can compress the sciatic nerve.
A detailed assessment is essential in order to pinpoint the precise cause of your sciatica.
Certain factors can increase your likelihood of developing sciatica:
1. Sedentary lifestyle
While sitting alone is unlikely to cause a disc herniation, it can contribute towards stress on your lower back once you already have the beginnings of a disc injury that has been caused by, for example, repeated flexion under load. Prolonged sitting with a flexed spine can cause stress on the passive tissues (the discs and ligaments) which can provoke pain and cause them to weaken further.
2. Poor movement patterns
As is clearly demonstrated in the video above, the way you move has a significant impact on how much stress you direct through the discs in your lumbar spine. If you want to reduce this stress you have to learn how to load your hips and spare your spine when you move.
3. Weak core muscles
If you don't have sufficient muscular endurance in the muscles that support and protect the spine you will end up placing unnecessary stress on your passive tissues. This can cause premature degenerative disc disease.
4. Obesity
Extra weight, combined with poor movement patterns increases stress on the spine.
5. Aging
It's normal that as you age your body experiences degenerative changes. When this occurs in the spine it can lead to damaged discs that provoke pain. However, you can learn to reduce the stress on your ageing spine by learning how to move in a way that redirects stress through your hips and your shoulders.
While mild cases may improve with time, chronic or severe sciatica often requires active intervention. The longer the condition persists, the greater the risk of worsening nerve damage and limited mobility.
As a McGill Method Certified Provider, I provide an evidence-based approach to sciatica treatment.
With science-backed techniques developed by Dr. Stuart McGill, one of the world’s leading experts on low back pathologies, I help my clients alleviate pain, restore function, and build resilience against future flare-ups.
Since the beginning of the Covid pandemic, I've been helping people all over the world (North America, Europe, UK, Asia and The Middle East) overcome their low back pain and sciatica, working with them 100% online.
“I had been suffering from sciatica for two years. Despite seeing osteopaths and trying painkillers and exercises, I never managed to get rid of it permanently.
After working with Andy, not only did my sciatica disappear, but two years later it has never come back—even through pregnancy and after having a baby.”
1. A Comprehensive Assessment
After taking a detailed personal history I guide you through pain-provocation tests to identify the precise cause of your sciatica. This allows us to identify the movements, postures, and loads that provoke your pain and those that alleviate it.
2. The Elimination of Pain Triggers
Having identified the cause your sciatica, we can then remove your individual pain triggers from your daily routine. I teach you personalised 'spine hygiene' so that you can perform your daily activities without provoking your pain. This reduces stress on your damaged disc(s) which is vital for them to heal and put a stop to your sciatic symptoms.
3. Building a Resilient Spine
If you've suffered a herniated disc your spine loses some of its stability at the affected joint(s). It's essential to regain this stability by improving the control and endurance of your spine-stabilising muscles. Hip mobility may also need to be addressed in order to reduce stress on your spine. I design you a personalised program of exercises specific to the level you're at now. This is progressed at regular intervals as you improve.
4. Progressive Rehabilitation
As your pain improves, more challenging movements are introduced to restore function for your daily activities, including leisure and work demands.
Sciatica doesn't have to control your life. With a targeted approach that focuses on the root cause of your pain it's still possible to reclaim your health and live pain-free.
Wherever you are in the world I can guide you through each step of your recovery.
Book a free 15-minute online consultation via Zoom with me today to find out more about how I can help you.
“I call Andy a miracle worker. I suffered with chronic back pain for four years and tried everything: medication, physiotherapy, chiropractic care, acupuncture, massage, yoga. Nothing worked.
Remarkably, just by stopping the stretches I’d been doing for years, I experienced immediate relief.
Andy’s thorough approach and easy-to-follow program have made a huge difference. I now feel empowered, in control of my pain, and hopeful about the future. I understand my triggers and how to work around them.
Although there’s still a road ahead, I finally see a silver lining. I fully recommend working with Andy.”
“For several months I suffered from back and leg pain that made it impossible to sit or lie down without constantly shifting positions. Skeptical at first, I tried Andy’s approach of targeted postural exercises and reminders on proper movement.
Through patient, detailed sessions, Andy taught me how to move correctly and avoid harmful habits. Within weeks my back pain completely vanished.
His expertise and professionalism are unparalleled. I highly recommend his approach to anyone suffering from similar issues.
Thank you from the bottom of my heart for freeing me from pain!”
“I contacted Andy for the Low Back Pain Rehab Program in January 2024. Two years earlier I had injured my back (herniated disc), which led to chronic pain and fear of training again.
I came across Dr. Stuart McGill’s book, Back Mechanic, which helped, but I wanted personalized coaching. Andy’s at-home program included daily training, face-to-face sessions, and online follow-ups. He listened carefully and progressed my program safely.
Having recently completed it, I am now free of back pain, with greater core strength and resilience. I couldn’t be happier.
Thank you, Andy!”
“After a year living with a back injury and consulting several specialists, I was losing hope. Then I discovered Stuart McGill and found Andy through the list of certified practitioners.
After a complete assessment and sound advice, I began rehabilitation. I quickly regained movements I hadn’t been able to do and my pain gradually disappeared, despite severe flare-ups.
For context: I went from writhing in pain while sneezing to swinging a 32 kg kettlebell without pain, progressing safely and effectively.
If you want to put an end to your back problems or return to fitness sustainably, I highly recommend Andy.”
“Andy was absolutely excellent. I’ve had back issues for years, and I’ve never felt better than after the program he arranged.
He showed me what I should do and also eliminated exercises I thought were helping but were actually harming me.
I cannot recommend him enough — super professional, accommodating, and with a personal approach!”
“After months of back pain and trying massages, stretching, yoga, and physiotherapy that only worsened my symptoms, I found Andy.
I was surprised how detailed and effective it was online. He quickly identified pain-causing movements and showed me how to modify them. The pain improved quickly and within weeks I was almost always pain-free.
Thank you for your patience and dedication, Andy. This money is well spent for the sake of a pain-free life.”
