{"id":8495,"date":"2026-04-26T12:11:52","date_gmt":"2026-04-26T12:11:52","guid":{"rendered":"https:\/\/www.healthoptibody.com\/?p=8495"},"modified":"2026-04-26T12:11:52","modified_gmt":"2026-04-26T12:11:52","slug":"the-ultimate-guide-to-easing-sciatica-its-the-agonising-condition-you-wouldnt-wish-on-your-worst-enemy-and-cases-are-mysteriously-rising-but-these-simple-tweaks-can-relieve-even-the-worst-symptom","status":"publish","type":"post","link":"https:\/\/www.healthoptibody.com\/?p=8495","title":{"rendered":"The ultimate guide to easing sciatica: It’s the agonising condition you wouldn’t wish on your worst enemy- and cases are mysteriously rising. But these simple tweaks can relieve even the worst symptoms"},"content":{"rendered":"

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Anyone who has experienced sciatica will know how excruciating the pain can be and the profound effect it can have on daily life.<\/p>\n

A burning or stabbing sensation which radiates down one or both legs, or an electric shooting pain which can start in the lower back, hips or buttock and pulse downwards as far as the heels, it is endured by around three million people in the UK \u2013 wrecking sleep, making it impossible to work and preventing normal movement.<\/p>\n

Such pain occurs when the roots of the sciatic nerve \u2013 the body\u2019s largest nerve which runs from the base of the spine through the buttocks and down each leg \u2013 become inflamed or compressed. And while it is already a relatively common complaint, affecting one in four people at one point in their lifetime, anecdotally, experts suggest it may be becoming more prevalent and is affecting even younger adults.<\/p>\n

Singer Adele<\/a>, for example, who is 37, has been open about her \u2018really bad\u2019 sciatica \u2013 which stemmed from a slipped disc after sneezing in bed when she was 15 \u2013 which has caused her to spend half her life in pain and to \u2018waddle\u2019 on stage during her Las Vegas<\/a> shows.<\/p>\n

There are no official figures to back up the recent rise, partly because sciatica is the term used to describe a set of symptoms, rather than being a diagnosis in itself, and because it can develop as a result of other primary problems such as slipped or compressed discs (the \u2018cushions\u2019 between each vertebra), arthritis or osteoporosis.<\/p>\n

But NHS<\/a> England\u2019s most recent Health Survey for England in 2024 found 26 per cent of adults report being in chronic pain of any kind, of whom more than half were struggling with back pain.<\/p>\n

Sciatic pain is likely to be a significant part of that burden, experts say. And as the Health Foundation estimates that 1.9 million more adults could be living in chronic pain by 2040 \u2013 with back pain and other musculoskeletal problems the biggest part of that \u2013 it is clear that this is an issue which will affect increasing numbers of people.<\/p>\n

It\u2019s partly linked to the rising tide of obesity. Around one third of adults in the UK are now obese, up from 15 per cent in the early 1990s.<\/a> Excess weight can, over time, contribute to the development of the conditions that lead to sciatica as well as putting additional pressure on joints and contribute to nerve compression, making it more likely that a sneeze or sudden twist could trigger it. It can also make sciatica worse if you do develop it.<\/p>\n

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\"Singer <\/div>\n<\/p><\/div>\n

Singer Adele, 37, has been open about her \u2018really bad\u2019 sciatica \u2013 which stemmed from a slipped disc after sneezing in bed when she was 15<\/p>\n<\/div>\n

In addition, more sedentary lifestyles post-Covid, and more jobs which are desk-based or involve working from home, are triggering a rise even in younger adults, experts say.<\/p>\n

Consultant neurosurgeon Alireza Shoakazemi, honorary reader in medical education at Queen Mary University of London, says: \u2018From what I\u2019m seeing in my clinics, and from what\u2019s known in the general population and backed by global studies, the number of people with sciatica is increasing.<\/p>\n

\u2018In the UK these figures are rather hidden because sciatica can be caused by so many other problems and it\u2019s considered a symptom, not a diagnosis.<\/p>\n

\u2018An ageing population is part of it, but what I\u2019ve observed is a trend for younger adults to develop it earlier. There are lots of reasons for that, but emerging evidence suggests more sedentary behaviour is a big factor \u2013 prolonged sitting, office working, and even things like conducting meetings in video calls rather than in person, may all be contributing.\u2019<\/p>\n

Last week, when The Mail on Sunday\u2019s resident GP Dr Ellie Cannon asked readers to get in touch about their experiences of sciatica, we were flooded with responses. Some said they \u2018couldn\u2019t walk more than a step\u2019 without excruciating pain.<\/p>\n

One wrote: \u2018I wouldn\u2019t wish severe sciatica on my worst enemy. Waking every day to the constant, debilitating pain was really depressing. It does ruin your life.\u2019<\/p>\n

However, most insisted they had developed sciatica without being overweight or obese. Intriguingly, some questioned whether stress or bereavement might have triggered their physical pain, while others blamed more sedentary lifestyles during Covid.<\/p>\n

In addition, several readers suggested that the modern habit of keeping a wallet or mobile phone in a rear pocket could be to blame.<\/p>\n

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\"Cat <\/div>\n<\/p><\/div>\n

Cat Merrick, a yoga teacher, is in extreme pain caused by a bulging disc which is pinching the root of the sciatic nerve<\/p>\n<\/div>\n

As one reader wrote: \u2018Having large wallets stuffed in back pockets cause you to sit unevenly, placing additional pressure on the lower back and nerves.\u2019<\/p>\n

So how much of this is true \u2013 and what else might be triggering the suggested rise in sciatic pain?<\/p>\n

John Sutcliffe, lead clinician at the London Spine Clinic, explains that there are several categories of patients who develop sciatica: those who develop general wear and tear of the joints as they age, those who are living more sedentary lives without the core strength they need to support their spine and lower back, and the super-fit, who may also end up with earlier wear and tear.<\/p>\n

\u2018Ergonomics is a big issue, too \u2013 we saw a lot of people during lockdown who had been working from the sofa or bedrooms with poor postures and developed sciatic pain as a result,\u2019 Mr Sutcliffe says. \u2018That remains an issue as more people are working from home.<\/p>\n

\u2018If you\u2019re obese you may be more prone to it if you do something as simple as sneeze or twist or turn in bed, and sedentary lifestyles are contributing too. The counter to that is that lots of people also took up running or cycling in lockdown, and they weren\u2019t fit or prepared enough, and that caused problems too.\u2019<\/p>\n

Stress can also be a trigger. Mr Sutcliffe adds: \u2018We see lots of people who are fine on holiday, but their pain returns in the office.<\/p>\n

\u2018When you\u2019re stressed, the muscles tighten up, and if your core muscles aren\u2019t strong then that pressure transfers to your spinal discs which can bulge out, compressing the nerve and causing pain.\u2019<\/p>\n

The theory about wallets or large modern smartphones wedged in back pockets triggering sciatic pain may also have some truth to it, Mr Sutcliffe suggests. The issue has been described in case reports in medical literature and referred to as \u2018wallet neuritis\u2019 \u2013 or fat wallet syndrome.<\/p>\n

Pushing through the cycle of pain<\/span><\/span><\/span><\/p>\n
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\u00a0For Cat Merrick, every day is \u2018like Groundhog Day\u2019 because of the cycle of sciatic pain which wakes her each morning.<\/p>\n

The first two hours are the worst, she says, requiring \u2018a huge mental effort\u2019 to get through it.\u00a0<\/p>\n

\u2018I have to prepare myself for the agony of getting out of bed in the morning,\u2019 says Cat, 46. \u2018I wake up every day with pain around my hip, and the only way to describe it is that it just pours down my left leg when I get up, through my left buttock, right down the back of my leg into the calf and ball of my foot.<\/p>\n

\u2018I can\u2019t walk at all on my left leg. It has this pulsating grip, and feels like a toothache but in a limb. The only thing I can do is hydrate, eat and support myself on the sofa to focus on my breathing.\u2019\u00a0<\/p>\n

Cat has been in pain since January, caused by a bulging disc which is pinching the root of the sciatic nerve, which was picked up via an MRI scan.<\/p>\n

She has been prescribed amitriptyline for the pain \u2013 which reduces the number of nerve signals which reach the brain \u2013 and is also having physiotherapy.\u00a0<\/p>\n

The irony is that mother-of-two Cat is a yoga teacher and personal coach who runs her own business, This Vibrant Life. But while she is struggling to work normally, she is drawing on her yoga expertise in a bid to recover more quickly.\u00a0<\/p>\n

\u2018The frustration is that I know that yoga is supposed to be good for sciatica, and I hope that it might make my recovery a bit swifter. By the afternoon or evening most days, the pain has subsided a bit so I\u2019ll get on my mat and do some physio and some gentle yoga.<\/p>\n

‘I\u2019ll also try to go for a walk every day. It all takes such mental effort, but I know it\u2019s worth it towards the end of the day.\u00a0<\/p>\n

\u2018Unfortunately, it all starts again the following morning.\u2019<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

\u2018I\u2019ve never come across this specifically, but anything that causes asymmetry can lead to pain \u2013 I\u2019ve been known to stop people who are carrying rucksacks on one shoulder,\u2019 he says. \u2018And of the patients we see with back problems, about 15 per cent will have one leg slightly longer than the other.\u2019<\/p>\n

Treating sciatic pain can be tricky, and most people are initially advised to stay active, continue normal daily activities as much as possible and to use over-the-counter painkillers such as ibuprofen or paracetamol and heat or cold packs for pain relief.<\/p>\n

Most people can resolve their sciatica within a few months by keeping up gentle movement.<\/p>\n

\u2018Rest is the worst thing you can do,\u2019 says Dr Dan Baumgardt, a GP and senior lecturer in pain at the University of Bristol. \u2018Gentle stretching and getting out of bed is the main thing, otherwise the problem will only get worse.\u2019<\/p>\n

There are studies that suggest walking, gentle yoga and swimming are particularly good for easing sciatic pain, as long as you do it consistently and regularly.<\/p>\n

If symptoms persist, physiotherapy will help with posture, strengthening the core muscles and keeping you mobile \u2013 although there are long waits for NHS treatment and most people will find their symptoms resolve before they can be seen. Other neuromodulator drugs, such as amitriptyline and gabapentin, can be prescribed if normal painkillers are not effective.<\/p>\n

Adele, whose flare-ups came when she was stressed or sitting with bad posture, found that strengthening her core has helped.<\/p>\n

In an interview, the singer said: \u2018Where I got my tummy strong, down at the bottom, which I never had before, my back doesn\u2019t play up as much. It means I can do more, I can run around with my kid more.\u2019<\/p>\n

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\"Dr <\/div>\n<\/p><\/div>\n

Dr Esther Fox, a physiotherapist, says any consistent, low-impact exercise would make a difference to sciatica pain<\/p>\n<\/div>\n

Dr Esther Fox, a physiotherapist, has found that doing pilates several times a week has successfully staved off her sciatica over the past 20 years.<\/p>\n

The 47-year-old, who runs the Mount Kelly Physiotherapy Centre in Tavistock, Devon, says any consistent, low-impact exercise would make a difference. \u2018Honestly, there were times when I thought I would need a hip replacement,\u2019 says Dr Fox, who is also a pilates instructor. \u2018I\u2019d be frightened to move because you know that shooting pain is coming. But I now no longer need to use any painkillers and only notice it coming back if I don\u2019t do pilates for a few days.<\/p>\n

\u2018Some people will need surgery, but for most it gets better by itself, and losing weight and being more active will help.\u2019<\/p>\n

One reader, from Redditch, Worcestershire, wrote to the MoS to say he got rid of his sciatica by losing weight and exercising.<\/p>\n

The 64-year-old had piled on the pounds after giving up smoking, and was told by a physiotherapist that his sciatica was \u2018a direct consequence\u2019 of his weight. After changing his diet and three weeks of daily walking, his pain had gone. And two years on, he has not needed to see a doctor since.<\/p>\n

He wrote: \u2018When my treatment was complete, the physiotherapist told me that if all her patients took up daily walks, she would lose a lot of work.\u2019<\/p>\n

But for some patients with more extreme sciatic pain, steroid injections \u2013 designed to reduce inflammation \u2013 may be required. About 6 per cent of patients may require surgery, known as a discectomy, to remove the part of a bulging disc which is compressing a nerve.<\/p>\n

The bad news is that, once someone has experienced sciatica, they are likely to have another episode. However, it is possible to reduce that risk.<\/p>\n

\u2018Losing weight will potentially help, as will staying active \u2013 but find that sweet spot and don\u2019t push it too hard,\u2019 Dr Baumgardt says.<\/p>\n

\u2018If poor posture or working from home or at a desk is the cause, speak to your occupational health team. Avoid prolonged sitting, and quit smoking \u2013 it can affect the integrity of blood supply and disc health too.\u2019<\/p>\n

Mr Shoakazemi advises his patients to set an alarm on their phones as a reminder to stand and move around every 30-40 minutes, and to keep computer monitors at eye level to promote good posture.<\/p>\n

Mr Sutcliffe adds that those at risk should make sure to sit correctly in a chair.<\/p>\n

\u2018Push your bum right to the back so your back is against the backrest and you\u2019re sitting nice and upright \u2013 having an arm rest helps,\u2019 he says. He also recommends core strengthening exercises, such as planks and bridges.<\/p>\n

\u2018A few minutes a day can reduce the risk of having a significant problem that causes sciatica,\u2019 he adds. \u2018I can\u2019t stress that enough.\u2019<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Anyone who has experienced sciatica will know how excruciating the pain can be and the profound effect it can have on daily life. A burning or stabbing sensation which radiates down one or both legs, or an electric shooting pain which can start in the lower back, hips or buttock and pulse downwards as far<\/p>\n","protected":false},"author":1,"featured_media":8496,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[520],"tags":[],"class_list":{"0":"post-8495","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hot"},"_links":{"self":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8495","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8495"}],"version-history":[{"count":0,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8495\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/media\/8496"}],"wp:attachment":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}