What Is Sciatica?

Sciatica refers to pain or irritation affecting the sciatic nerve, the longest nerve in the body. It typically arises from disc problems, spinal narrowing, or muscular compression, and symptoms can include:

• Shooting or burning pain down the leg
• Numbness or tingling in the foot
• Lower back stiffness
• Weakness in the affected limb

Our HCPC-registered team at Physio Three Sixty routinely treats sciatica using physiotherapy, acupuncture, shockwave therapy, and exercise rehabilitation.

Exercise 1: Piriformis Stretch

Targets: Deep gluteal muscle that can compress the sciatic nerve

Instructions:

• Lie on your back with knees bent
• Cross one ankle over the opposite thigh
• Gently pull the supporting leg toward your chest
• Hold for 30 seconds; repeat 2–3 times each side

Note: You should feel a mild stretch in the buttock—not sharp pain.

Exercise 2: McKenzie Extensions

Ideal for: Disc-related sciatica symptoms

Instructions:

• Lie on your stomach, elbows under shoulders
• Slowly press up through your hands, lifting your upper body
• Keep your hips grounded
• Hold for 10 seconds; repeat up to 10 times

Caution: Stop if pain worsens or moves further down the leg.

Exercise 3: Sciatic Nerve Glides

Purpose: Mobilises the sciatic nerve and reduces tension

Instructions:

• Sit upright on a chair
• Extend one leg forward with toes up
• At the same time, tilt your head back
• Then return to start position
• Repeat 10 slow, controlled reps per leg

This movement should feel smooth, not jerky or painful.

Exercise 4: Knee-to-Chest Stretch

Relieves: Lower back stiffness and glute tension

Instructions:

• Lie on your back
• Gently pull one knee to your chest
• Hold for 30 seconds; repeat on both sides

For increased effect, try pulling both knees to chest if comfortable.

Exercise 5: Modified Plank for Core Stability

Benefits: Supports your spine and improves trunk control

Instructions:

• Start on forearms and knees
• Engage your abdominals without arching the back
• Hold for 10–30 seconds
• Progress to full plank or bird-dog position over time

Local Support for Sciatica in Hitchin

At Physio Three Sixty, we’ve supported thousands of local patients with back pain and sciatica since opening in 2015. Our clinic is located at 17A Hermitage Road, just minutes from Hitchin Market and the Queen Mother Theatre.

Our services include:

• Physiotherapy
• Shockwave Therapy
• Acupuncture
• Running analysis
• Sports massage

We’re proud to be CSP-accredited and rated highly across Google and local platforms.

References

• Exercise Therapy for Sciatica
  Source: National Institute for Health and Care Excellence (NICE)
  
  Summary: NICE recommends structured exercise programs as part of conservative management for sciatica, particularly encouraging mobility and core strengthening.
  
  NICE Guidelines – Sciatica in Over 16s
• McKenzie Method for Lumbar Disc-Related Sciatica
  Source: Physiopedia
  
  Summary: McKenzie lumbar extension exercises are commonly used to reduce disc pressure and centralise symptoms.
  
  Physiopedia – McKenzie Exercises
• Core Strengthening for Low Back Pain and Sciatica
  Source: Bridgewater Community Healthcare NHS Foundation Trust
  
  Summary: NHS physiotherapy leaflet promoting lower back and core-strengthening exercises for spinal support and pain management.
  
  Bridgewater NHS – Lower Back Strengthening Exercises (PDF)
• Exercise vs Rest in Sciatica Management
  Source: East Kent Hospitals University NHS Foundation Trust
  
  Summary: NHS patient advice encourages continued movement and structured exercises over prolonged rest for sciatica and back pain recovery.
  
  EKHUFT – Back Pain and/or Sciatica Leaflet (PDF)

Booking Online Is Quick and Hassle-Free

You can book a physiotherapy appointment with us in just a few clicks using our online booking system powered by Setmore. It’s accessible 24/7, so you can find a time that suits your schedule without needing to call or email.

Here’s how to book:

1. Visit our website at physiothreesixty.co.uk
2. Click on "Book Online"
3. Choose your appointment type (e.g., initial assessment, follow-up, shockwave therapy)
4. Select your preferred time and day
5. Fill in your contact details
6. Submit your booking and check your email for confirmation

We usually have appointments available within 3–5 days, sometimes sooner. You can also leave notes if there’s anything specific you want us to know ahead of time. Prefer to get started now? Just click the button below to secure your slot at our Hitchin physiotherapy clinic.

What Should You Bring or Wear?

• Comfortable clothing you can move easily in (e.g. shorts, t-shirt)
• Any scans, referral letters, or notes (if available)
• A list of medications (if relevant)

If you're seeing us for a lower limb or running-related issue, you may also be asked to bring your running shoes.

Why Choose Physio Three Sixty?

We’re a local clinic with over 20 years of clinical experience and a reputation built on honest, high-quality care. Our sessions are longer than average, we take time to explain things clearly, and we’re proud to be part of the local health community.

We help with everything from sports injuries and post-op rehab to chronic pain and joint issues. Whether you’re an athlete, office worker, retiree, or teenager, you’ll get personalised care every step of the way.

What Is Tennis Elbow and Why Does It Persist?

Tennis Elbow occurs when the tendons that attach to the lateral epicondyle – the outer part of your elbow – become overloaded. This leads to microtears, collagen disorganisation, and often chronic degeneration in the tendon, a process known as tendinosis.

Despite its name, this condition affects a wide range of people, from office workers to strength athletes. We regularly see it in:

• Electricians, mechanics, and tradespeople
• Gym-goers who regularly perform deadlifts or kettlebell swings
• People who type or mouse heavily throughout the day
• Gardeners and DIY enthusiasts
• Musicians who rely on finger and wrist control

Symptoms of lateral epicondylitis often include:

• A burning or aching sensation in the outer elbow
• Sharp pain when lifting objects, particularly with the palm down
• Weak grip strength or fatigue in the forearm
• Difficulty performing twisting tasks (e.g., turning keys, wringing out cloths)

Why does it become chronic? Often, patients try to push through discomfort until pain becomes severe. By this point, structural changes in the tendon make healing harder. That’s where Shockwave Therapy can intervene by stimulating a fresh healing response in tissue that has become stagnant or fibrotic

Combining Shockwave with Rehab for Long-Term Results

At Physio Three Sixty, Shockwave Therapy is never offered in isolation. Instead, it forms part of an integrated plan that includes:

• Biomechanical assessment to identify aggravating movements
• Education and load management strategies tailored to work/sport demands
• Strength progression: Including eccentric wrist extension exercises and forearm isometrics
• Postural and ergonomic changes for desk-based clients

We also use clinical testing such as Cozen’s test and grip dynamometry to track progress objectively over time.

Why Golfer’s Elbow Affects More Than Just Golfers

Despite the name, Golfer’s Elbow isn’t limited to golfers. We see this injury regularly among:

• Weightlifters and gym-goers
• Manual workers
• Desk-based professionals
• Musicians
• Gardeners and DIYers

The common denominator? Repetitive strain on the tendons that attach to the medial epicondyle (the bony bump on the inner elbow). Over time, microtears and degeneration in these tendons lead to pain on the inside of the elbow that worsens with gripping, wrist flexion, or lifting.

Symptoms typically include:

• A dull or sharp forearm pain near the elbow
• Stiffness and soreness during wrist or finger movement
• Weak grip strength
• Tenderness to touch on the inside of the elbow

Without treatment, it can persist for months and impact everything from sports to typing or lifting a kettle.

Treatment Process – What to Expect at Physio Three Sixty

1. Full Assessment

We begin with a comprehensive physio assessment to confirm Golfer’s Elbow and rule out other causes of elbow pain when lifting (like nerve entrapment or referred pain from the neck).

2. Shockwave Application

The treatment area is prepped with ultrasound gel, and the handheld shockwave device is used to deliver pulses directly to the painful tendon. You may feel deep pressure or tapping – it’s not painful but can be intense.

3. Exercise Prescription

We provide you with tailored medial epicondylitis exercises that target tendon loading, grip strength, and tissue resilience. These often include:

• Eccentric wrist flexion
• Forearm stretches
• Grip strengthening drills

4. Progress Tracking

We review symptoms and functional improvement week by week, adjusting your treatment plan to ensure long-term recovery.