When mobility stops as a result of Sciatica pain

Sciatica - that sharp, shooting pain that runs from your lower back, through your buttock, and down one or both legs - is one of the most debilitating challenges facing older adults and NDIS participants. It’s more than just discomfort; it’s a direct threat to your independence, your ability to manage daily tasks, and your goal of staying active and safe at home.

According to Mel Gascard, Ascend Health’s senior physiotherapist based in the Melbourne suburb of Berwick, “When you search for relief, you’re likely bombarded with lists like "5 simple exercises." While movement is essential, we need to talk about what the research actually says, and why a generic list might not be the answer - especially if you are managing complex health conditions common in aged care.”

Understanding Sciatica symptoms

How do you know if you are truly experiencing sciatica (nerve compression) versus general lower back or hip pain? This distinction is critical because it dictates the entire treatment approach.

You might be experiencing sciatica if you recognise these tell-tale signs:

• Deep buttock pain: The pain often starts deep in the buttock area, even if your lower back isn't severely hurting,
• Worse in the leg: The primary pain, tingling, or numbness is felt below the knee. This pain is often described as shooting, burning, or a sharp ache,
• Activity-driven Pain: Symptoms tend to worsen with prolonged sitting, standing, or sudden movements,
• The bigger risk: In more advanced cases, you might notice accompanying muscle weakness or difficulty walking.

The evidence-based truth about exercise and Sciatica pain

We know you're probably looking for an exercise plan, but here is what Mel says about the scientific literature reveals about "the best" program:

“The primary goal of physiotherapy is always to alleviate pain and improve function. However, current research into specific, generalised exercise routines for sciatica is complex and often inconsistent. In fact, systematic reviews suggest there is limited evidence that a strictly prescribed program of exercises offers a significant advantage over the simple advice to "stay active" and maintain regular movement”

Why maintaining regular movement is prescribed for Sciatica pain

If the generic lists you find online aren't scientifically proven to be superior, then the focus shifts entirely from what exercise you do to how you do it. With a focus on safety, effectiveness, and with an eye on your unique body.

Your body is not generic. An exercise that helps someone with spinal narrowing (stenosis) could actively worsen the condition of someone with a disc issue. This is why self-diagnosing and following a generic routine found online is not just ineffective, it can be dangerous.

The potential red flags 

Before you begin any exercise, you must know the urgent warning signs that could indicate more than sciatica pain, but a potential a medical emergency:

• Sudden loss of bowel or bladder control,
• Sudden or rapidly progressive leg weakness,
• Numbness or loss of sensation in the saddle area (the perineal, perianal, or genital area)   

If you experience any of these symptoms, seek medical care as a first priority.

Your path to safe, independent mobility

As senior physiotherapists specialising in aged care and neurological rehabilitation, we understand the impact sciatica pain can have on people with disabilities, people in the later stages of life, and their carers and family. Our mission is to combine evidence-based practice with your personal goals (dignity of risk, staying independent) to build a plan that works for you.

We don't just give you a list of exercises; we offer:

• Accurate diagnosis by assessing the specific cause of your nerve pain - whether it’s spinal stenosis, a disc irritation, or another issue - ensuring the movement prescribed will actually help, not harm.
• Symptom-guided movement to help you read your body’s signals. If a movement makes the pain travel further down your leg (peripheralisation), we stop or modify it immediately. This level of personalised, constant guidance is what allows you to move safely and effectively.
• Provide low-impact alternatives to maintain movement, like gentle walking or aquatic exercise.

Take control of your Sciatica pain today.

If you are tired of living with pain that limits your independence, it’s time to move beyond generic online exercise lists.

Don’t wait for your sciatica symptoms to get worse.

Ask our physio’s more. If you have a specific question about your situation, then reach out to one of our team members (our member engagement officer also has a physio degree).

You can also book in an Initial Assessment. Whether you’re using NDIS, Aged Care, or private funding, you can book a comprehensive, personalised assessment to determine the true cause of your pain. You'll receive a tailored, evidence-based management plan.

How does Ascend Health physiotherapy work?

Our therapists are community based, meaning they will travel to you and provide physio in your home. This is more expensive than clinic based services, as kms and travel time are usually charged. You can visit our pricing page for more information, or call us and provide your address for an exact quote.

Meet our therapists

Melanie (Mel) Gascard (VIC)

Mel is an experienced community Senior Physiotherapist with over six years of dedicated practice in aged care and disability services. She focuses on improving functional strength, balance, and falls prevention, while also integrating activities of enjoyment and leisure into her interventions.

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Matthew Harrup (WA)

Matt is a qualified physiotherapist with over six years of experience at Ascend, holding roles including Support Worker, Team Leader, Therapy Assistant, and now Physiotherapist. He has a strong interest in neurological and rheumatological conditions, including Ehlers-Danlos Syndrome, Functional Neurological Disorder, Stroke, and Myositis.

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For more information about our team and services available, you can visit our physiotherapy page, or reach out to our team on 1800 573 116 or by completing our online referral form.

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