Pain that runs from the buttock down the back of the leg may be sciatica. It happens when the sciatic nerve, which runs from the lower back to the feet, is irritated or compressed. The NHS guidance does not tell you to rest — it says to keep up normal activities as far as you can and not to sit or lie down for long. It also sets out five signs that mean going straight to A&E. This sets out the NHS page “Sciatica”.
1. Moving is better. Carry on with normal activities as much as possible and start gentle exercise as soon as you can. Movement may hurt, the page says, but it is not harmful and can speed recovery.
2. It usually improves within a few weeks to a few months. It can last longer, and it can come back.
3. Both legs, numbness around the genitals or bottom, or problems controlling pee or poo: emergency. Do not drive yourself; have someone take you or call an ambulance.
What it feels like
- Usually in the buttock and the back of one leg, sometimes down to the foot and toes.
- Sharp or burning pain down the back of the leg, pins and needles, numbness, weakness.
- It may start suddenly or gradually, and moving, sneezing or coughing can make it worse.
- There may be back pain too, usually less than the leg pain. Back pain alone probably means it is not sciatica.
What you can do yourself
Do
- Carry on with normal activities as much as you can
- Try regular sciatica exercises
- Start gentle exercise as soon as you can — any movement can help
- Use heat packs on the painful areas
- Ask a pharmacist about painkillers
Don’t
- Sit or lie down for long periods — movement may hurt, but it is not harmful and can help you recover faster
On painkillers the NHS is plain: paracetamol is unlikely to help, and the benefit of anti-inflammatories such as ibuprofen for sciatica is unclear. The page does not prescribe particular moves or repetitions; it lists exercise and stretching among the treatments. If you are unsure which moves to do, a physiotherapist is where the page points.
When to get help
See a GP (not urgent)
- The pain has not improved after a few weeks of looking after it at home
- The pain is getting worse
- The pain is stopping you doing normal activities
Go to A&E — if any of these
- Sciatica in both legs
- Severe or worsening weakness or numbness in both legs
- Numbness around the genitals or bottom
- Difficulty starting to pee, being unable to pee or to control it (not normal for you)
- Not noticing when you need to poo, or being unable to control it (not normal for you)
The NHS says these can be signs of a serious back problem needing urgent hospital treatment, and that you should not drive yourself. In Korea the equivalent call is 119 (our addition). When it is hard to decide about the emergency room, see ER or clinic.
Treatment
- Main treatments — exercises and stretches, painkillers, and physiotherapy (including exercise advice and manual therapy such as massage).
- If it is severe and other treatment has not helped — a specialist may consider radiofrequency denervation, a painkilling injection such as an epidural, or decompression surgery.
Stopping it coming back
- Stay active and exercise regularly
- Lift heavy objects safely
- Keep a good posture sitting and standing, and sit correctly at a computer
- Lose weight if you are overweight
- Do not smoke — it can raise the risk of sciatica
Why it happens
- A slipped disc — the cushion between spinal bones pushes out. The most common cause, and more likely with age.
- Spinal stenosis — narrowing of the channel the nerves pass through.
- Spondylolisthesis — one spinal bone slips out of position.
- A back injury.
Checklist
- ☐ Does the pain run from the buttock down one leg? (back pain alone may be something else)
- ☐ Avoid long spells lying down; move as much as you can
- ☐ No better after a few weeks, or worse: see a doctor
- ☐ Both legs, numbness around the genitals, problems with pee or poo: emergency now
Questions that remain
Is it really all right to exercise with the pain?
The NHS page says movement may hurt but is not harmful and can speed recovery — where there are no emergency signs. For a feel of effort, see exercise intensity — the talk test.
Can I do back stretches?
The NHS lists exercises and stretches as a main treatment but names no particular moves on this page. This site’s lower back stretches were not built on sciatica guidance, so stop any move that hurts and get suitable moves from a physiotherapist (our view).
Cutting long sitting is covered in sitting time, and posture in the back posture workout.
For back pain that doesn’t run down the leg, the NHS has separate advice — keep moving rather than resting in bed, and paracetamol alone isn’t recommended (back pain).
Sources
- NHS — Sciatica — original page (shown as last reviewed 3 December 2024, next review due 3 December 2027; checked 12 October 2026). Symptoms, what to do and not do, GP and emergency signs, treatments, preventing recurrence and causes.
- Not read. The NHS page of sciatica exercise moves (a separate page we could not open) and Korean clinical guidance.
- Our additions. The 119 equivalent and the view in the stretching question.
Where to check further
- An orthopaedic or rehabilitation clinic, or a physiotherapist — suitable exercise moves.
Written on 12 October 2026. The content follows the NHS original; the adaptations to Korea are ours. It does not replace diagnosis or treatment.
