Pain down the back of the leg
From the buttock down the back of the thigh, often past the knee into the calf or foot, on one side.
Leg
Sciatica · Physiotherapy · Lahore
Pain shootingdown your leg?Most sciatica settles.
Burning, electric or aching pain from the buttock down the back of the leg, sometimes with tingling or numbness in the foot. It is an irritated nerve, and most of it improves with the right movement, nerve-friendly exercise and time. Private physiotherapy with a female physiotherapist in Lahore, at the studio or at home.
SciaticaLeg painPain down the back of the legDisc bulgePins and needlesNerve painHome exercisesFemale physiotherapistLahore
The short answer
What is sciatica, and how does physiotherapy help?
Sciatica is pain that travels from the lower back or buttock down the back of one leg, often below the knee, because a nerve root in the lower back or the sciatic nerve is irritated. The most common cause is a disc bulging onto a nerve root; narrowing around the nerve and, rarely, a tight space in the buttock are others. It often comes with tingling, numbness or a weak foot.
Physiotherapy starts by checking for the rare emergency signs and for weakness, then finds what is driving your leg pain. Staying active, gentle nerve glides instead of hard stretching, movements that ease the leg pain, and gradual strengthening help most people recover without a scan or surgery.
At a glance
A long nerve,and a common pain.
The sciatic nerve is the longest and thickest in the body. When one of the roots that form it is irritated, the whole path down the leg can hurt.
- Up to 4 in 10People
have sciatica at some point in life; estimates vary.
- L4 to S3Five roots
from the lower back and sacrum join to form the sciatic nerve.
- 4 to 6 weeksFor many
to improve; most get better over a few months.
- MostRecover without surgery
with activity, exercise and time.
What you may notice
Does any of thissound like you?
Burning, electric or sharp
Shooting, burning or electric pain, often worse than the back pain itself.
FeelPins and needles or numbness
Tingling or a numb patch in the calf, foot or toes, in the same strip as the pain.
TinglingWorse sitting or coughing
Sitting for long, coughing, sneezing or straining sends the pain down the leg.
SittingHard to bend or put on shoes
Bending forward, lifting the leg or putting on socks and shoes pulls on the leg.
BendingA weak or dragging foot
Trouble lifting the front of the foot or pushing off: get this assessed promptly.
WeaknessSCROLL FOR THE ASSESSMENT TO FIND YOUR ROOT CAUSE
Nerve or back?
Nerve pain in the leg,or back pain that spreads.
Pain in the leg is not always sciatica. Back pain can spread into the buttock and thigh too. These patterns help tell them apart; they cannot diagnose you.
Sciatica (a nerve)Back pain that spreads
How farOften below the knee, into the calf or footUsually the buttock or thigh, rarely below the knee
Feels likeSharp, burning, electric or shootingA deep, dull ache
With itTingling, numbness, sometimes weaknessStiffness, without numbness
Worse withCoughing, sneezing, sitting, raising the legBending, standing or sitting for long
Leg or backThe leg hurts more than the backThe back hurts more than the leg
Calf pain that comes on walking and eases within minutes of stopping can be a circulation problem, and a hip can send pain to the thigh and knee. An assessment sorts these out.
Where it can come from
One nerve.Several places it can be irritated.
Pick a step to see where it sits along a woman’s lower spine, pelvis and leg. These describe terms you may hear; they are not a checklist for diagnosing yourself.
- Most often
A disc in the lower back, usually between L4 and L5 or L5 and S1, can bulge onto the nerve root beside it. The root becomes irritated and inflamed, and pain is felt down the leg the nerve supplies. Most of these settle without surgery.
- Sometimes
With age, thickened joints and ligaments can narrow the space where a nerve root leaves the spine (stenosis). Leg pain then tends to build with walking or standing and ease with sitting or bending forward.
- Less often
The sciatic nerve passes beneath the piriformis muscle deep in the buttock. Rarely, the nerve is irritated there, with buttock pain worse on sitting. It is often blamed, and less often the cause.
- What you feel
The pain follows the nerve: the buttock, the back of the thigh, often below the knee into the calf and foot, sometimes with tingling or numbness in the same strip. Leg pain worse than back pain is typical.
- Why stretching flares it
Raising a straight leg tightens the sciatic nerve along the back of the leg. When it is sensitive, that reproduces the pain, which is why hard hamstring stretches can flare sciatica and gentle nerve glides are used instead.
A teaching drawing from behind, not your body. Where pain is felt is a clue, not a diagnosis, which is why an assessment matters.
Inside the lower back and leg
An irritated nerve,not a broken one.
The 3D model of a woman’s lower spine, pelvis, leg and sciatic nerve follows each point as you read: a disc pressing on a root, the path the pain travels, the nerve tightening as a straight leg is raised, and an easy walking stride.
01
Find the cause
Most sciatica comes from a disc bulging onto a nerve root in the lower back. The examination finds which root, and checks your strength, sensation and reflexes.
02
Calm the nerve
The irritated root sends pain the whole way down the nerve. Easing what flares it, finding positions that settle it and keeping gently active let it calm.
03
Glide, do not stretch
Raising a straight leg tightens the nerve. Gentle nerve glides move it without pulling it tight, unlike hard hamstring stretches.
04
Walk and strengthen
Walking a little more each day, then building strength in the back, hips and legs, brings back sitting, bending and lifting.
How it is assessed
An assessment,not a guess.
Sciatica is diagnosed from your story and a careful examination of the back and the nerves. A scan is not usually the first step.
Emergency signs first
- Bladder, bowel and saddle sensation
- Symptoms in both legs
- Weakness that is getting worse
The nerves
- Strength of the foot, ankle and leg
- Sensation and reflexes
- The straight leg raise and slump tests
The back and hips
- Which movements ease or spread the leg pain
- Bending, arching and turning
- The hip and the pelvic joints
Your whole picture
- Sitting, work and sleep
- Pregnancy and recent childbirth
- What you want to get back to
An MRI is considered for warning signs, worsening weakness, or severe pain that is not settling when the result would change your care.
Myths and facts
What people believe,and what the evidence says.
A few common beliefs about sciatica make recovery slower. These are the ones we hear most.
The mythThe evidence
RestLie in bed until the leg pain goesStaying active within comfort helps; bed rest slows recovery
DiscA slipped disc needs pushing back or surgeryDiscs do not slip out; most disc-related sciatica settles without surgery
MRIAn MRI will show exactly what is wrongDisc bulges are common without pain; a scan is matched to your symptoms
StretchStretch the hamstring hard to free the nerveHard stretching can flare it; gentle nerve glides are kinder
PainMore leg pain means more damageAn irritated nerve is very sensitive; pain is not a measure of harm
None of this means your pain is not real. It means it is safe, and helpful, to keep moving once emergency signs are ruled out.
Recovery in phases
Three phases.Progress by response.
The phases overlap and are adapted to you; they are not a fixed timetable.
- Days to weeks
Settle and keep moving
Find positions that ease the leg, keep walking, and avoid what sends the pain further down.
- Weeks
Glide and restore
Gentle nerve glides and the movements that settle your leg pain, with hands-on care where it helps.
- Weeks to months
Strengthen and return
Back, hip and leg strength for sitting, bending, lifting and work, and a plan for flare-ups.
Pain usually eases before tingling or numbness does. Weakness that is getting worse needs prompt review at any stage.
Sciatica exercises at home
Six gentle moves,little and often.
Based on the nerve-friendly exercises used in NHS physiotherapy. Use only the exercises agreed with your physiotherapist; they should not send pain further down your leg.
0110 slow repeats, a few times a day.
Seated nerve slider
Move the sciatic nerve gently without pulling it tight.
- Sit tall on a chair. Straighten your affected knee while you tip your head back to look up.
- Then bend the knee back down while you bring your chin towards your chest.
- Keep it smooth and easy; it should not hurt.
0210 slow repeats.
Lying nerve glide
A gentler glide when sitting is uncomfortable.
- Lie on your back and hold behind the thigh of your affected leg, hip bent.
- Slowly straighten the knee as far as is comfortable while pointing your toes away.
- Bend the knee again as you pull your toes up towards you.
0310 repeats, if your physiotherapist advises it.
Lying press-up
For disc-related sciatica, when it eases the leg pain.
- Lie face down with your hands under your shoulders.
- Push your upper body up, keeping your hips on the floor, only as far as is comfortable.
- Lower slowly. Stop if leg pain spreads further down; continue only if it eases or moves up towards the back.
04Hold 20 to 30 seconds, 3 each side.
Knee to chest
Ease a stiff lower back gently.
- Lie on your back with your knees bent.
- Bring one knee up towards your chest, holding behind the thigh.
- Hold, then lower and change legs. Skip it if it increases leg pain.
05Hold 20 to 30 seconds, 3 times.
Buttock stretch
Ease a tight buttock and piriformis.
- Lie on your back with your knees bent and cross your affected ankle over the other knee.
- Hold behind the lower thigh and draw it gently towards you.
- Feel a stretch deep in the buttock, not down the leg.
0610 repeats, 2 sets.
Bridge
Build hip and back strength when the pain allows.
- Lie on your back with your knees bent and feet flat.
- Press through your feet and lift your hips until your body is in a line from shoulders to knees.
- Lower slowly, breathing normally.
Stop and ask for advice if pain spreads further down the leg, or tingling, numbness or weakness increases. New numbness around the genitals or bladder changes need emergency care.
Day to day
What helps at home,and what does not.
Small changes make the days easier while the nerve settles.
Walk little and often
Short, regular walks on flat ground usually help more than a long one, or than lying down.
Break up sitting
Get up every 20 to 30 minutes; sit upright with your back supported and feet flat.
Find your easing position
Lying on your side with a pillow between the knees, or on your back with the knees bent, can settle the leg.
Use heat for comfort
A heat pack on the lower back or buttock for up to 20 minutes can ease muscle spasm.
Avoid hard stretching
Pulling the leg straight to stretch the hamstring can flare an irritated nerve.
Keep working if you can
Staying at work with adjusted tasks usually helps recovery; ask for a chair and breaks.
Pain relief is a matter for your doctor or pharmacist. Some medicines are not advised for sciatica; ask them which suit you.
Step by step
Safety first, then a plan around your life.
01
A private conversation
Where the pain travels, what eases and spreads it, your bladder and bowel, pregnancy, work, sleep, and what you want to get back to.
02
A careful examination
Emergency signs first, then your strength, sensation and reflexes, the back and hips, and the nerve tests. Nothing is forced.
03
A clear explanation
What is likely irritating the nerve, what is not, and whether you need a doctor or a scan first. Most people do not.
04
Your plan, that day
Positions and movements that ease the leg, gentle nerve glides and walking, with how much, how often and when to call.
Care designed for women
Private care.Personal attention.
Munaza Physio Studio is a women-only physiotherapy practice. Your back and leg are assessed one-to-one by a female physiotherapist in a private room, so you can describe every symptom, including bladder or pregnancy changes, without hesitation.
01
Women-only environment with a female physiotherapist
02
A private room for assessment and treatment
03
One-to-one sessions, never a shared slot, never rushed
04
Pregnancy and postnatal leg pain understood
05
Home visits across Lahore when travelling is hard
Real Stories
From realwomen.
5.014 Google reviewsView all on Google
5.0 Google
My mother had a stroke that left her right arm and leg immobile. With Dr. Munaza’s expert physiotherapy, she regained full movement completely painfree and without any medication. We’re truly grateful for her care and professionalism.
Ayesha Humayoun4 weeks ago
Google
I took home sessions for my neck, shoulder, back, and hip pain. Alhamdulillah, all my pain is gone like a magic. Even my headache, which I had for many years, got better with the exercises. Thank you so much Dr Munaza for your kind treatment and care. May Allah bless you.
Fatima Ishaq4 months ago
Google
“Dr. Munaza treated my neck and shoulder pain, as well as my muscle pull issue, very effectively. With the help of exercises and therapy, I feel much better now. She is very kind, caring, and cooperative. Highly recommended!”
Mano Bili4 months ago
Google
I had neck pain with headaches for a long time. After treatment with Dr. Munaza, my pain got much better and the headaches eased. She listened carefully, treated me gently, and explained everything clearly. I feel relaxed and thankful for her care Best physiotherpist in the area👍🏻
Zainab Arif4 months ago
Google
Dr. Munaza is very kind and professional. My shoulder pain improved within a few sessions. Highly recommended!!!!
Hira Khalid2 months ago
Simple pricing
Choose yourrecovery.
Transparent pricing, with a personalised assessment at the start of every plan.
Clinic sessions start from PKR 1,500.
Home visit pricing depends on your location and condition, contact us for a quote.
Book AssessmentYour nerve can settle
Do not rest it. Do not stretch it hard. Move it well.
Most sciatica is an irritated nerve, not a damaged one. The aim is less leg pain now, more walking each week, and a back and leg you trust again.
Questions
Sciatica: your questions answered.
What is sciatica?+
Sciatica is pain that travels from the lower back or buttock down the back of one leg, often below the knee and into the foot, because a nerve root in the lower back or the sciatic nerve itself is irritated. It can come with burning, an electric feeling, pins and needles, numbness or weakness. It describes a symptom; the cause is found by examination.
What causes sciatica?+
Most often a disc in the lower back bulging onto a nerve root, usually at the L4/L5 or L5/S1 level. Narrowing of the space around the nerves (stenosis), more common with age, and less often a tight space deep in the buttock near the piriformis muscle, can also cause it. In pregnancy, pelvic and back changes can produce similar leg pain.
Is sciatica the same as a slipped disc?+
No. A disc does not slip out of place. A disc can bulge or herniate and press on a nerve root, which is one common cause of sciatica, but disc bulges are also very common in people with no pain at all. Sciatica describes the leg pain; a disc is one possible reason for it.
How long does sciatica last?+
Many people improve within 4 to 6 weeks, and most get better over a few months, although it can take longer and can come back. Pain usually eases before tingling or numbness does. Steady improvement in walking, sitting and sleep is the best sign it is on track.
Do I need an MRI for sciatica?+
Not usually at first. An MRI is considered when warning signs suggest something serious, when weakness is getting worse, or when severe symptoms are not settling and the result would change your care, for example if an injection or surgery is being discussed. Scan findings must be matched to your symptoms.
Should I rest in bed or keep walking?+
Keep walking and moving within comfort. Bed rest is not advised: it slows recovery. Short walks, often, with changes of position, usually help more than lying down. Ease off what clearly sends the pain further down the leg.
Should I stretch my hamstrings for sciatica?+
Not hard. A strong hamstring stretch also stretches an irritated nerve and can flare it. Gentle nerve "sliders", which move the nerve without pulling it tight, and comfortable movement work better. Your physiotherapist will show you which suit you.
Will I need surgery for sciatica?+
Most people do not. Surgery is considered for the emergency signs below, for weakness that is getting worse, or for severe leg pain that has not improved after a good trial of non-surgical care. Even then, it is a decision made with a spine specialist.
Is sciatica in pregnancy normal, and can physiotherapy help?+
Leg and buttock pain is common in pregnancy, and often comes from the pelvic joints rather than a trapped nerve. Physiotherapy can assess which it is and help with positions, support, gentle exercise and sleep. New numbness, weakness or bladder changes in pregnancy need urgent medical advice.
Why does sitting make my sciatica worse?+
Sitting bends the lower back and puts more pressure on the discs, and a slumped sit also tightens the sciatic nerve along the back of the leg. Shorter spells of sitting, a supported upright posture and getting up to walk often help.
When is sciatica an emergency?+
Go to an emergency department straight away for new difficulty passing urine, loss of bladder or bowel control, numbness around the genitals, anus or inner thighs, sciatica in both legs, or weakness that is getting rapidly worse. These can be signs of cauda equina syndrome, which needs urgent treatment.
Is there a female physiotherapist for sciatica in Lahore?+
Yes. Munaza Physio Studio in Allama Iqbal Town, Lahore, is a women-only practice. Your assessment and treatment are one-to-one with a female physiotherapist in a private room, at the studio or at home across Lahore.
Safety first
Some sciatica symptoms cannot wait.
New weakness needs prompt review: A foot that starts dragging, difficulty lifting the front of the foot, or weakness in one leg that is getting worse needs urgent assessment. Do not wait for a routine appointment.
Other concerns also need a doctor: Fever, a significant recent injury, a history of cancer, unexplained weight loss, or pain that is rapidly worsening or keeps you awake at night need medical review. This page cannot rule out serious causes.
- New trouble starting to pass urine, being unable to pass urine, or loss of bladder or bowel control.
- New numbness around the genitals, anus or inner thighs (the saddle area), or new changes in sexual sensation.
- Sciatica in both legs, or numbness or weakness in both legs that is severe or getting worse.
Your next step
One messageis enough to begin.
Tell us where your leg pain travels, how long it has, and what it is stopping you doing. We will tell you honestly how physiotherapy can help. Women-only · One-to-one · At the studio or at home in Lahore.