Coping with Sciatica – Back Pain Exercises and More

Sciatica can be unpredictable and disabling. Did you know that sciatica, a sharp shooting pain in the lower back and leg, affects every 5 out of 100 persons in London alone? (12) Compression of the sciatic nerve (or its feeder branches) on its way from the spine down the leg is one of the main reasons for the sharp pain.

Sciatica pain is seen to affect people, especially women above the age of 40. (3,7)

With the annual prevalence of sciatica pegged at 2.2% in the general population, little wonder, it is the top reason for elective spinal surgery in England. (8)

In about 20% of the cases of low back pain and sciatica cases surgery has not been proven effective (22) and caused further spine complications.

In contrast,

A customised sciatica rehabilitation exercise programme is non invasive, effective and provides many long term benefits going beyond back pain.

It will increase your confidence, gives you a regular endorphins boost, reduce anxiety, depression, stress levels and safely helping you getting back on your feet.   

Who is at sciatica risk ?

If you think, only blue-collar workers suffer from sciatica, think again!

Every profession has the risk factors for developing a low back pain with sciatica.

Stressful lifestyle and sustained sitting postures typically seen in the corporate world results in back pain and sciatica.(1,9,10)

Of course, and perhaps as expected walking around in pencil heels aggravates low back pain and sciatica as well.

Celebrities and film stars who need to perform action stunts are also likely candidates for low back pain with sciatica.

The reality is that rehearsing for hours together along with the stress of performance breaks your back eventually. (20)

Do you have any question about sciatica pain or back pain?

Contact now Jazz Alessi through this link, HERE.

Overtime Activity, Overtraining vs Herniated Disc, Sciatica and Back Pain

Usain Bolt, John Terry, or actors George Clooney, Jackie Chan and actresses Gwyneth Paltrow, Charlize Theron, Harrison, singer Dolly Parton, or George W Bush the ex-president of the United States of America all have something in common.

At some point in their life they have suffered from herniated discs or very serious back problems.

So, if activity is good, over activity over time can be bad.

Elite athletes with increased level of physical activity are at higher risk of developing back pain. (4)

Gymnasts, figure skaters, rowers, soccer and hockey players are at particularly higher risk.

Increased physical loads, extreme body positions and repetitive action cause spinal overload and overuse in these persons.

The same applies to cops and military personnel as well.

Police officers are generally well-built people sitting in fleet cars with worn out seats and suspension.

Fast paced driving and rapid body movements in combat situations puts their backs at greater risk for injury.

Ineffective seat positions further contribute to bad postures and pain. (4)

Other professionals like dentists have a 70% prevalence of low back pain.

Almost all dentists worldwide have experienced back pain and sciatica during their careers.

Static awkward postures for hours are majorly to blame. (6)

Are you worried about your ability to perform because of a sciatica or a back pain?

Contact now Jazz Alessi through this link, HERE.

Sciatica pain and life beyond…..

Do we need to live with sciatica pain?

Does having sciatica mean repeated visits to the doctor or physiotherapist for life?

Certainly not!

The sciatica pain can definitely be relieved.

Over and above the tailor-made exercises prescribed by your physiotherapist or an elite personal trainer, there are several exercises that can help to prevent the onset of sciatica pain.

These safe and easy to do exercises can also help to alleviate the pain in case of a flare up however, to avoid an increase in sciatica flare up pain you must ensure you are using them personalised to your challenges and goals.

Sciatica rehabilitation programme: 7 Must Haves

1. A specific diagnosis: Probably the most important criteria, an accurate diagnosis translates into an effective rehabilitation programme.

A prolapsed disc is a major cause of sciatica in more than 90% of the cases.

But, piriformis or hamstring tightness and degenerative disease of the spine can also agravate and cause sciatica.

Sacroiliac joint dysfunction and listhesis (vertebral slip) may also irritate the sciatic nerve. (10)

2. Core muscle strength: You must have heard every physiotherapist and fitness trainer stressing on “the core” if you have back pain.

The core is the center of any structure. In the human body, the lumbar spine along with the sacrum, pelvis and hip forms the core.

Core muscles include abs, low back extensors and hip abductors but, also the shoulder stabilisers.

Every action of the arm and leg defines the core movement and vice-versa.

A strong core means effective and efficient limb movements.

A weak core results in improper muscle action resulting in muscle overload and pain.

3. Hamstring stretch Pros and Cons: Hamstring stretches are good as long as they help to mobilise the sciatic nerve. But they may not be the answer to every sciatica pain as it can also cause a flare up.

It is important to understand why the hamstrings are tight.

When there is weakness in some of the core muscles, the brain instinctively contracts the hamstrings to provide stability.

Stretching the hams, will destabilize the core causing lower back pain. (13)

This holds true for people standing with an increased lumbar arch.

The hams are already stretched in such people.

Further stretching may cause stretch weakness in hams or could cause a sciatica flare up.​

Are you suffering from debilitating sciatica or back pain?

Contact now Jazz Alessi through this link, HERE.

4. Aerobic exercises: Every CEO, banker or CA, who spends 12-16 hours behind the desk must incorporate at least 150 mins of weekly aerobic exercise.

The benefits of aerobic exercise to begin with are at least 3-fold.

Firstly, rhythmic body movement nourishes the disc, improving the health of the spine.

Secondly, it tones the core muscles, slays the excess flab, thus improving body fitness.

Thirdly, it releases happy hormones, which combat the stress hormones.

Together, this results in lasting pain relief. (11,14,15)

And as I’ve said there is more but, this should give you an idea how important are customised exercise for sciatica pain.

5. Stretching out the muscles: Sitting is injurious to spinal health. Sitting bent over the laptop puts around 185 kg weight on your disc. (16)


Sitting also causes tightness in the iliopsoas muscle causing the pelvis to tilt forward.

This in turn shortens the low back muscles.

End result – pain and stiffness.

Stretching these muscles, ensures neutral spine and relief from pain.

6. Foods that increase pain levels: What you eat may reflect on your pain levels! Fried, frozen and processed foods increase inflammatory chemicals in your body, causing heightened pain sensation.

Meat and dairy protein may irritate joints in people with arthritis and also increase your back pain.

Meals rich in omega 3 fatty acids help to subside inflammation.

Some Magnesium and Potassium rich foods are thought to relieve sciatica pain. (17,18)

7. Nutrition: Yes! Proper nutrition does wonders for an effective rehabilitation.

Including lots of clean protein, vitamin – B complex and anti-oxidant rich foods in every day meals hastens nerve and muscle repair and fights inflammation.

Weak bones and osteoporosis can be best managed by customised exercise, calcium rich and Vitamin-D fortified foods. (18,19)

There is much more to say about how your nutrition must be formulated to specifically have a maximum effect on your challenge.

Once you will start to implemment the customised nutrition plan I will perfectly design for you, you will immediatly start to benefit from it.

Sciatic Rehab programme by Jazz Alezzi

As an elite personal trainer and rehab expert in Central London, I understand the stresses of a fast-paced London life.

This is why I provide this premium service at your convenient London location and your own schedule.

Having rehabilitated more than 200 cases of back pain and sciatica over the last 15 years, I perfectly understand the back pain sciatica symptom and its effects.

For high achievers, pain in the butt can be extremely damaging to their careers.

I develop the most unique sciatica rehabilitation programme to alleviate your sciatica pain, and as much as possible also to stop it’s recurrence so, it will be sustainable in a long term.

The exercises are scientifically planned, professionally carried out, monitored and progressed.

Each session is value for money.

We are all different therefore, your rehabilitation programme will be unique, effective and different.

Your sciatica rehabilitation programme starts with:

  • A comprehensive one to one consultation,
  • Advanced video assessment, and I will
  • Design an effective and customised back injury rehabilitation programme managing the dreaded sciatica pain – this is fully tailored to your challenges, specific goals and needs.
  • Return to optimum activities
  • Return to high level of fitness
  • Transformed confidence,
  • Improved mood and happiness levels
  • ​Lose weight naturally if you will want too
  • Coaching you throughout with direct access to call me anytime you will want (social hours)
  • Teaching you how to address your sciatica and back pain yourself so, it is sustainable (and cheaper) over the long term.

As one of the 2nd generation Pilates trainer in central London (only 20 people trained in the whole UK at this level), my customised core exercises are extremely effective.

I am also a clinical exercise specialist and a long term Harley Street, London nutritionist.

This helps me to provide to my clients a holistic approach to their lower back pain in just 12 sessions.

I am extremely versatile as regards time and place.

So next time when sciatica strikes, contact me through this link, HERE.

Just hurry as this professional service is in high demand and I can only help to rehabilitate a limited number of clients.

Let me professionally and effectively deal with your back and sciatica pain, while you focus on winning those crucial deals.

Do you want to significantly reduce or completely eliminate your, sciatica back pain?

Contact now Jazz Alessi through this link, HERE.


  1. Natacha Fouquet, Alexis Descatha, Catherine Ha, Audrey Petit, Yves Roquelaure, “An epidemiological surveillance network of lumbar disc surgery to help prevention of and compensation for low back pain” The European Journal of Public Health, 2016, Vol. 26, No. 4, 543–548
  2. B W Koes,  M W van Tulder,  W C Peul, “Diagnosis and treatment of sciatica” BMJ. 2007 Jun 23; 334(7607): 1313–1317.
  4. Katharina Trompeter, Daniela Fett, Petra Platen, “Prevalence of Back Pain in Sports: A Systematic Review of the Literature” Sports Med. 2017; 47(6): 1183–1207.
  5. D. E. Gyi and J. M. Porter “ Musculoskeletal problems and driving in police officers” Occup. Med. Vol. 48, No. 3, pp. 153-160, 1998
  6. Riziq Allah Gaowgzeh, Mohamed Faisal Chevidikunnan, Amer Al Saif, Salwa El-Gendy,Gamal Karrouf, and Samira Al Senany, “Prevalence of and risk factors for low back pain among dentists”J Phys Ther Sci. 2015 Sep; 27(9): 2803–2806.
  10. Proceedings of the Royal Society of Medicine Vol. XXXV page 37  505 JOINT DISCUSSION No. 4 Sections of Neurology and Orthopaedics Chairman-George Riddoch, M.D.(President of the Section of  Neurology.)[January 17, 1942]”Discussion on sciatic pain”
  11. Angela Maria Lis, Katia M. Black,Hayley Korn,and Margareta Nordin “Association between sitting and occupational LBP Eur Spine J. 2007 Feb; 16(2): 283–29810.1007/s00586-006-0143-7
  12. Hodges, Paul W. B; Richardson, Carolyn A. “Inefficient Muscular Stabilization of the Lumbar Spine Associated With Low Back Pain: A Motor Control Evaluation of Transversus Abdominis” Spine: November 15th, 1996 – Volume 21 – Issue 22 – p 2640–2650
  13. Massoud Arab A, Reza Nourbakhsh M, Mohammadifar A , “The relationship between hamstring length and gluteal muscle strength in individuals with sacroiliac joint dysfunction.” J Man Manip Ther. 2011 Feb;19(1):5-10.
  22. Mahsa Sedighi and Ali Haghnegahdar “ Lumbar Disk Herniation Surgery: Outcome and Predictors” Global Spine J. 2014 Dec; 4(4): 233–244.​

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