Beat Sciatica & Back Pain: Expert Physio Tips from Geelong's Back Pain Specialists
Updated: Nov 2
Sciatica and back pain can feel like a roadblock, but with the right approach you can manage it and get back to what you love. At MOVE Sports Physio Geelong, we're here to give you the knowledge and practical strategies to keep your back healthy and strong.
The encouraging news from research: most episodes of back pain and sciatica improve substantially over weeks to months, and active, person-centred care leads to better outcomes than rest or passive treatments alone.
🚀 Download now: free back pain & sciatica physio exercises
Understanding Back Pain and Sciatica
Back pain and sciatica are more than physical discomfort. They're influenced by a range of factors, including:
Pain beliefs and behaviours: How we think and feel about pain affects how we move.
Biopsychosocial factors: Stress, mood, work, sleep and recovery all play a role.
Lifestyle and training load: Doing too much, or too little, can both contribute.
Recognising these factors lets us take a whole-person approach, addressing body and mind together. This is the foundation of Cognitive Functional Therapy (CFT), which we use at MOVE. In the large RESTORE trial published in The Lancet (2023), CFT produced large, sustained improvements in disability for people with chronic low back pain compared with usual care.
Step-by-Step Guide to Managing Sciatica and Back Pain
1. Comprehensive assessment
A thorough assessment is key to understanding your pain. This includes:
Questionnaires: Tools such as the Örebro, STarT Back, Pain Catastrophising Scale and Tampa Scale of Kinesiophobia help identify factors that may slow recovery.
Movement analysis: How you move through your lower back, mid back and hips during everyday tasks like sitting, standing and lifting.
Strength testing: For example calf, quad, glute and hamstring strength in runners, to make sure you can absorb and control load.
Neurological checks: Sensation, strength, reflexes and nerve tests such as the straight leg raise and slump test.
Screening for red flags: Ruling out rare but serious causes that need medical care.
2. Hands-on physiotherapy
Manual therapy such as soft tissue work, joint mobilisation and nerve glides can provide short-term relief and help you move more comfortably. Current guidelines, including the World Health Organization's 2023 guideline on chronic low back pain, recommend it be combined with exercise and education, rather than used on its own.
3. Understanding your pain
Understanding pain reduces fear and builds confidence in your ability to recover. A good explanation:
Makes sense and feels relevant to you.
Clears up confusion and unhelpful beliefs.
Reduces worry about your back and rules out anything sinister.
Encourages you to take an active role.
Validates your experience and gives you a clear plan.
4. Symptom modification
Can certain positions or movements ease your pain? Strategies like repeated movements may centralise symptoms and provide relief. At MOVE, we'll work with you to find what works for your body. This may include:
Repeated extension, flexion or side-gliding movements.
Nerve gliding (neural flossing).
Dry needling.
Soft tissue massage.
Joint mobilisation.
Treatment Approach: Acute vs Persistent Pain
We meet you where you are, whether your sciatica or back pain is recent or has been around for a while.
Acute back pain
Reassurance, and hands-on treatment for short-term relief.
Taping for support and comfort.
Staying active and avoiding bed rest.
Finding gentle movements that feel good.
Starting graded exercise such as Clinical Pilates to rebuild strength and confidence.
Persistent (chronic) back pain
Addressing all the contributors to pain, including unhelpful beliefs, stress, sleep and lifestyle habits, at a pace that suits you.
Gradual, sustainable changes to improve resilience and function.
Rebuilding strength and trust in your body, which may include an 8-week course of Clinical Pilates.
Setting SMART goals
Work with your physio to set Specific, Measurable, Achievable, Relevant and Time-bound goals. Think of your recovery as a road trip:
Traffic: Recovery may take longer than expected.
Detours: Flare-ups happen, but we'll get back on track.
You're the driver: We're here to guide and support you.
Your goal may be as big as hiking with a 20 kg pack or as simple as lifting your grandchild without pain.
Hear What People Say About Their Experience at MOVE
"I initially sought out physio at Move to address rehabilitation from the chronic back pain and subsequent surgeries I endured over the past 2 years. From my very first session, I noticed the approach was different from anything I'd tried before. The exercises are tailored to my specific needs, and the instructors take the time to explain each movement, ensuring I am using the correct form.
What truly stands out is the holistic approach to my recovery, focusing not just on an exercise program to support the physical improvements that will help long-term, but also the emotional awareness of how pain, trauma, and recovery affect progress.
Over this time, I have worked hard to progress improvement that is bringing back my quality of life. My pain has significantly decreased, and I've noticed increased flexibility and overall strength. I feel more confident in my body, and I'm able to engage in activities I have been unable to do over this time.
The atmosphere at MOVE is always supportive and encouraging, and I never feel rushed or pushed beyond my limits. Clinical Pilates has truly been a game-changer for me. I'm incredibly grateful for the personalized care and expertise that has helped me take control of my health and well-being.
This weekend, I participated in my first multi-day walk since my back injury. It was a phenomenal achievement for me. I am truly amazed at the core strength I have gained from the Clinical Pilates program. I was able to descend a fairly difficult scree hill with more confidence, physical strength, and ability than ever before. I loved this! I think I smiled the whole time."
This can be your story too!
So What Do I Need to Do? Building Back Strength and Mobility
Structured exercise is one of the most strongly supported treatments for persistent low back pain, and no single type of exercise is clearly best. The right program is the one tailored to your assessment and goals, and one you enjoy enough to keep doing. Examples include:
Trunk and pelvic control: Side planks, bridges and single-leg bridges.
Strength training: Deadlifts, goblet squats and resisted hip exercises.
Movement and mobility: Jefferson curls, press-ups and rows.
Nerve mobility: Gentle nerve gliding exercises.
Movements to aim for
Sitting, standing and walking comfortably.
Bending and lifting with confidence.
Returning to hobbies and sport, like running or Pilates.
At MOVE, your exercise program is based on:
Your assessment findings, goals, severity, irritability and current restrictions.
Your everyday movement habits.
Restoring movement in your lower back, mid back, hips and nerves.
Preparing your body for the demands of sport and daily life.
Key Takeaways
Most back pain and sciatica improves, and staying active helps.
Pain isn't just about your back. It's influenced by thoughts, emotions, sleep and behaviours.
Movement is medicine. Focus on what you can do.
Work with a physio on a tailored plan that addresses your unique needs.
Seek urgent medical care if you notice numbness around your groin or saddle area, new bladder or bowel changes, or worsening leg weakness.
Get Started Now
You don't have to put life on hold because of sciatica or back pain. With the right understanding and a tailored plan, you can move with confidence again.
At MOVE Sports Physio Geelong, we're here to support you every step of the way.
👉 Book your back pain assessment with one of our experienced physiotherapists today.
