Sciatica vs lower back pain
Treatment and relief in Hassocks
Lower back discomfort is one of the most common reasons people seek treatment, but not all back pain is the same. One of the questions we hear most often from patients at The Heeler Centre is:
“Is this sciatica, or just lower back pain?”
Understanding the difference is important. It helps you get the right professional support and reduces the risk of accidentally aggravating your symptoms further.
What Is lower back pain?
Lower back pain refers to discomfort anywhere in the lumbar region, which is the lower section of your spine. It may feel sharp, dull, stiff, achy or tight, and can come and go depending on posture, daily activity, rest or stress levels.
Common causes include:
- Muscle strain or ligament tension
- Poor posture or long periods sitting at a desk
- Reduced core stability and strength
- Lifting or twisting awkwardly
- Sedentary lifestyle or repetitive movement
- Stress related tension
Lower back pain typically stays local. This means the discomfort is centred around the spine, lower back, hips or pelvis rather than travelling down the leg.
What is sciatica?
Sciatica is different. It occurs when the sciatic nerve becomes irritated or compressed. The sciatic nerve is the longest nerve in the body and runs from the lower back, through the hips and glutes, and all the way down each leg.
Sciatica symptoms may include:
- Shooting, burning or electric style pain travelling down the leg
- Tingling, pins and needles or numbness in the leg or foot
- Pain that feels worse when coughing, sneezing or sitting
- Weakness in the leg, knee or foot
- Pain that follows a clear line down the back or side of the leg
Not everyone experiences every symptom, but if pain travels into your leg or below your knee, it is more likely to involve the sciatic nerve.
Can you have both?
Yes. Many people experience local lower back pain and sciatica at the same time.
For example, a lumbar disc issue or tight gluteal muscles can irritate the sciatic nerve while also creating stiffness and discomfort in the lower back.
Long term improvement usually comes from understanding what is driving the irritation, rather than only managing the symptoms.
How we treat back pain and sciatica at our Hassocks clinic
Whether your symptoms are muscular, nerve related or a combination of both, hands on treatment and tailored rehabilitation can support recovery and help you move more comfortably again.
At The Heeler Centre, our multidisciplinary team offers a range of treatment options depending on your symptoms and goals.
Osteopathy
To improve mobility through the spine and pelvis, reduce irritation and support better overall movement.
Physiotherapy
To strengthen stabilising muscles, improve movement patterns and help reduce the likelihood of recurrence.
Massage therapy and sports injury treatment
To release tight muscles, including the glutes and piriformis muscle, which can sometimes contribute to sciatic irritation.
Acupuncture
To help reduce muscle tension, discomfort and nerve irritation.
In many cases, combining hands on treatment with tailored home exercises creates the most effective long term outcome.
We regularly support patients from Hassocks, Burgess Hill, Haywards Heath and across Mid Sussex with both acute and long standing back pain.
Practical self help tips while seeking treatment
Small changes to your daily routine can often support recovery:
- Avoid sitting for long periods without movement
- Try gentle walking or mobility exercises
- Use heat for muscular tension or cold for sharper flare ups
- Avoid aggressive stretching if symptoms worsen
- Maintain a comfortable posture rather than forcing “perfect” alignment
A personalised approach is always best, particularly if symptoms are recurring or affecting daily life.
When to seek professional advice
Back pain often improves with time, but it is worth seeking professional advice if your symptoms:
- Persist for a couple of weeks with no improvement
- Interfere with sleep or everyday activities
- Cause numbness, weakness or sharp nerve pain
Important
If you experience numbness around the groin or saddle area, sudden weakness in both legs, or changes to bladder or bowel control, seek urgent medical attention immediately.
Book a consultation at The Heeler Centre
Our experienced team will assess what may be contributing to your discomfort and recommend the most appropriate treatment pathway for you.
If you are unsure whether you need an osteopath, physiotherapist or massage therapist, we offer a complimentary 10 minute phone consultation to help guide you towards the right first step.
📍 The Heeler Centre, Hassocks, West Sussex
📞 01273 843 780
📧 info@theheelercentre.co.uk
You do not have to live with ongoing discomfort. The right support can help you move with greater comfort, confidence and ease.
Frequently Asked Questions
How do I know if my back pain is serious enough to see an osteopath or physiotherapist?
If your symptoms are not easing after a couple of weeks, keep returning, or are affecting sleep and daily activities, it is worth getting assessed. Early support can often speed up recovery and help prevent ongoing issues.
Can sciatica go away on its own?
Some cases of sciatica can improve naturally over time, particularly if the irritation is mild. However, persistent symptoms, numbness, weakness, or recurring flare ups should always be assessed professionally to help prevent longer term nerve irritation.
What aggravates sciatica?
Long periods of sitting, poor posture, lifting awkwardly, sudden twisting movements, and prolonged inactivity can sometimes aggravate sciatic symptoms. In some cases, aggressive stretching may also worsen irritation.
Is walking good for sciatica?
In many cases, yes. Gentle walking can help keep the spine mobile, improve circulation, and reduce stiffness. Start gradually and avoid pushing through symptoms if pain begins to worsen further down the leg.
Can massage therapy help sciatica?
Massage therapy can be very effective where muscular tension is contributing to sciatic irritation. Tightness through the glutes or piriformis muscle can sometimes place additional pressure on the sciatic nerve.
Massage may help release this tension, reduce discomfort, and improve mobility. If symptoms are being driven more by spinal mechanics or a disc related issue, osteopathy or physiotherapy may also be recommended as part of your treatment plan.
Do I need to do exercises at home?
Your therapist will assess your symptoms and advise what may help support recovery at home. Exercises are usually simple, do not normally require equipment, and are often most effective when done consistently for just 10 minutes a day.
We may also advise on practical day to day movements such as sitting comfortably, getting in and out of the car, sleeping positions, or how to move more comfortably during flare ups. Small adjustments to everyday habits can sometimes make a significant difference to recovery and symptom management.
What is the difference between sciatica and a trapped nerve?
Sciatica is a type of nerve irritation involving the sciatic nerve specifically. A trapped nerve is a broader term that can refer to nerve compression anywhere in the body. Sciatica usually causes symptoms that travel from the lower back into the leg.
Should I use heat or ice for lower back pain?
Heat is often useful for muscular tension and stiffness, while ice may help during sharper flare ups or inflammation. Some people benefit from alternating between the two depending on symptoms.