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    Lower Back Pain & Sciatica Treatment in Plymouth

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    What Is Lower Back Pain?

    Lower back pain is pain felt between the bottom of the ribcage and the top of the legs. It's one of the most common reasons people seek treatment — around two-thirds of adults experience it at some point in their lives, and it's the leading cause of disability worldwide. It's also one of the most misunderstood: in the majority of cases it isn't caused by serious damage, even when the pain is severe.

    Whether it came on suddenly after lifting something heavy, crept up on you after years of desk work, or has been with you on and off for as long as you can remember, it can affect absolutely everything: sleep, work, exercise, even just getting comfortable on the sofa.

    If you're also experiencing pain, tingling or numbness travelling into your buttock, leg or foot, sciatica may be involved — and that changes how we approach your treatment. The two conditions are closely related but distinct, and treating them the same way leads to poor results.

    At KS Sports Therapy in Plymouth, we take the time to properly assess what's actually going on before we do anything else. The right diagnosis is the difference between going around in circles and a recovery that actually lasts.

    Common Causes

    Prolonged sitting or sedentary work — especially with poor desk or driving posture
    Heavy lifting, repetitive bending or sudden awkward movements
    Muscle imbalances or weakness in the core, glutes or hips
    Disc irritation or herniation pressing on nearby nerves
    Facet joint stiffness or degeneration
    Stress, poor sleep and lifestyle factors that sensitise the nervous system
    A sudden increase in activity after a period of rest or inactivity

    Symptoms to Look Out For

    A dull, persistent ache across the lower back that worsens with sitting or standing for long periods
    Sharp or catching pain when bending, twisting or lifting
    Stiffness first thing in the morning that eases as you get moving
    Pain, burning or tingling that radiates into the buttock, thigh, calf or foot
    Numbness or weakness in one or both legs
    Difficulty finding a comfortable position when sitting, standing or lying down

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    What Can Help?

    If your lower back pain has come on recently, the most important thing to know is that staying gently active is almost always better than resting completely. Avoid prolonged sitting in one position — try to get up and move briefly every 30 to 40 minutes. Applying heat to the lower back can help ease muscle tension and make movement more comfortable. Gentle walking is one of the most consistently helpful things you can do in the early stages.

    If sciatica is involved — with pain, tingling or numbness travelling into the leg — positions that reduce nerve tension can help. Lying on your back with your knees bent, or on your side with a pillow between your knees, are positions many people find more comfortable.

    What Makes It Worse

    Prolonged sitting, bending and lifting without support, sudden twisting movements, and — counterintuitively — complete bed rest.

    When to Seek Professional Help

    You're welcome to book in as soon as you want to — you don't need to have been in pain for a specific amount of time before seeing us. That said, if your pain has lasted more than two to three weeks without improvement, is travelling into your leg, is affecting your sleep, or is accompanied by any weakness or numbness, we'd particularly encourage you not to wait. In our experience, the sooner the right treatment starts, the better the outcome tends to be.

    Some symptoms need urgent medical attention rather than physiotherapy. If you're unsure, please read the red flags section at the foot of this page.

    Conditions We Treat

    Lower Back Pain, Tightness & Muscle Spasms

    Generalised lower back pain with or without muscle spasm is extremely common and often responds well to treatment. We identify the contributing factors — whether postural, muscular or lifestyle-related — and put a plan together to resolve them. Muscle tightness is a feeling of stiffness or restriction in a muscle, usually building gradually with activity, posture or stress — uncomfortable, but rarely severe. A muscle spasm is different: it's a sudden, involuntary contraction of a muscle that can be intensely painful and genuinely debilitating, sometimes locking the back and making movement feel impossible. Because the pain of an acute spasm can be so severe, patients often assume they've 'slipped a disc' — but a spasm is a protective muscular reaction, not structural damage, and it typically settles far faster than people fear.

    Sciatica

    Sciatica is irritation or compression of the sciatic nerve, causing pain that originates in the lower back or buttock and can travel along the path of the nerve into the leg and sometimes the foot. The pain varies from person to person — it can be sharp and shooting, a deep ache, or burning — and it's often accompanied by pins and needles, tingling, numbness or weakness in the leg. It doesn't always travel the full length of the leg, and for some people the altered sensation is more noticeable than the pain itself. Most cases of sciatica improve without surgery, and identifying the source of the nerve irritation is key to effective treatment.

    Lumbar Disc Irritation

    When a spinal disc bulges or herniates, it can press on nearby nerve roots and cause significant local and referred pain. We assess the severity, guide your recovery, and refer on where imaging or medical input is needed. 'Slipped disc' is a misnomer — spinal discs don't slip out of place. What actually happens is either a bulge or a herniation. A disc bulge is where the disc's outer wall weakens and extends beyond its normal boundary while remaining intact — common, often painless, and frequently found on scans of people with no symptoms at all. A disc herniation is where the softer inner material of the disc pushes through a tear in the outer wall, which is more likely to irritate or compress a nearby nerve and cause symptoms like sciatica. Both usually improve without surgery.

    Facet Joint Pain

    Facet joints are the small joints that run in pairs down the back of your spine, guiding and limiting movement between each vertebra. The small joints that run along the back of your spine can become stiff, irritated or inflamed — particularly after sudden movements or in those with a more sedentary lifestyle. Manual therapy and targeted exercise are often very effective here.

    SI Joint Dysfunction

    The sacroiliac joints connect the base of your spine to your pelvis on each side, transferring load between your upper body and legs. When irritated they typically cause pain felt in the lower back and buttock — sometimes mistaken for sciatica because of the location. The sacroiliac joint connects your lower spine to your pelvis and is a surprisingly common but frequently overlooked source of lower back and buttock pain. We test and treat it as part of every thorough lower back assessment.

    How We Treat It

    No two backs are the same, and we don't treat them as if they are. Your treatment plan will be built around what we find in your assessment and what your goals are — whether that's getting back to the gym, sleeping through the night, or simply being able to sit at your desk without discomfort. We draw on a combination of hands-on manual therapy — including sports massage and joint mobilisation — to help reduce pain and restore movement, alongside dry needling to address muscular tension, corrective exercise to build the strength and stability your back needs for the long term, and habit correction to identify and address the daily patterns and movement behaviours that can keep the problem going. Treatment may include Sports Massage, Dry Needling, Corrective Exercise, Pain Management.

    Where surgery has been recommended or has already taken place — such as spinal decompression or discectomy — we can support both your preparation and your recovery. Pre-operative rehabilitation can help you go into surgery in the best possible condition, and post-operative rehabilitation is something we've used to help many patients rebuild strength, restore movement and return to normal life more confidently after spinal procedures.

    What to Expect

    Your first appointment at either of our Plymouth clinics starts with a thorough assessment — we'll ask about your symptoms, history, lifestyle and goals before we examine your movement and identify what's driving your pain. From there we'll explain clearly what we think is going on and what we recommend, and in most cases we'll start treatment in that same session. Many patients notice a meaningful improvement within two to four sessions, though more persistent or complex cases naturally take longer. You'll always know where you stand, what the plan is, and why.

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    Frequently Asked Questions

    Why is my back stiff and painful in the morning?

    Bending forward first thing loads your lower back when it's at its stiffest, which is why putting on socks or shoes can catch you out. After a night's sleep the discs in your spine absorb more fluid and your back naturally feels stiffer than later in the day, so bending forward temporarily increases the load and can make the movement painful. For most people this eases within 20–30 minutes of moving around. If your pain is sharp, shoots into your leg, is getting progressively worse, or isn't improving over time, it's worth having it assessed.

    Do I have a slipped disc?

    "Slipped disc" is the term most people use, but discs don't actually slip — what's usually happening is a disc bulge or herniation, where part of the disc pushes out and may irritate or press on a nearby nerve. This can cause lower back pain along with pain, tingling, numbness or weakness travelling into the buttock or leg. The reassuring news is that most disc herniations improve without surgery. A thorough assessment — and sometimes a scan if needed — is the best way to confirm the diagnosis and decide on the right treatment.

    Can a slipped disc heal without surgery?

    Yes — most lumbar disc herniations improve without surgery. Over time the body can naturally break down and reabsorb some of the herniated disc material, while pain gradually settles. Staying active, managing pain appropriately and following a personalised rehabilitation programme are usually enough for a good recovery. Surgery is generally only recommended for the small number of people with severe or progressive nerve symptoms, or when symptoms don't improve with appropriate conservative treatment.

    Is walking good for lower back pain?

    Usually, yes — walking is one of the most commonly recommended forms of exercise for lower back pain. It helps reduce stiffness, keeps your spine moving and prevents the loss of strength and fitness that can happen with prolonged rest. Start with a distance that feels comfortable and gradually build up as your symptoms improve. If walking causes increasing pain, worsening numbness, or pain that travels further down your leg, it's a good idea to get assessed.

    Should I use heat or ice for back pain?

    Use whichever feels most comfortable — both can help, and neither has been shown to be clearly better than the other. Heat is often more soothing for a stiff or achy back because it helps relax tight muscles, while ice may feel better during the first day or two of a sudden flare-up. The most important part of recovery isn't the choice between heat or ice, though — it's staying gently active and gradually returning to your normal activities.

    Should I rest or keep moving with back pain?

    In most cases it's better to keep moving. Years ago prolonged bed rest was commonly advised, but research now shows that staying active within comfortable limits usually leads to a faster recovery. Gentle walking, changing positions regularly and gradually returning to everyday activities all help your back recover. It's sensible to avoid movements that cause severe pain, but complete rest for more than a day or two can actually slow recovery down.

    How long does lower back pain usually last?

    Most episodes of lower back pain improve significantly within a few weeks, though everyone's recovery is different — some people recover within days, while others take several weeks depending on the cause and how long it's been present. If your pain isn't improving after two to four weeks, is becoming more severe, is spreading into your leg, or is affecting your sleep or everyday activities, it's worth having it assessed sooner rather than later.

    When should I be worried about back pain?

    Most lower back pain isn't caused by anything serious and improves with the right advice and treatment — but a few symptoms need urgent medical attention. Go straight to A&E, not a GP or physio appointment, if you develop: new difficulty passing urine or loss of bladder or bowel control; numbness or altered feeling around your groin, buttocks or inner thighs (known as saddle numbness); or new or worsening weakness in one or both legs. These can indicate a rare but serious condition called cauda equina syndrome, which requires emergency assessment. You should also seek urgent medical advice if your back pain follows a significant injury, comes with a fever or unexplained weight loss, or you have a history of cancer and develop new severe back pain. If your pain is persistent, gradually worsening, or travelling into your leg but you don't have any of these emergency symptoms, book an assessment — early treatment often leads to a quicker, easier recovery.

    What's the difference between lower back pain and sciatica?

    Lower back pain is pain felt in the back itself — between the bottom of your ribs and the top of your legs. Sciatica is different: it's pain that travels along the sciatic nerve, from the lower back through the buttock and down the leg, often with tingling, numbness or weakness. The two frequently occur together, but they're not the same problem — sciatica involves nerve irritation, and that changes how it should be treated. That's why we assess carefully to work out which one you're dealing with before starting treatment: treating nerve-related pain like simple muscular back pain is one of the most common reasons people don't improve.

    Can sitting all day cause back pain?

    Yes — prolonged sitting is one of the most common contributors to lower back pain we see, particularly in desk workers and drivers. Sitting for long periods loads the discs and stiffens the joints and muscles of the lower back, and poor desk setup makes it worse. The fix usually isn't a standing desk or a new chair on its own — it's breaking up sitting time (getting up briefly every 30 to 40 minutes), building strength in the muscles that support your spine, and addressing the movement habits that developed around the problem. If your back pain reliably builds through the working day, that pattern itself is a useful clue to what's driving it.

    Do I need a scan or MRI for back pain?

    Usually not. Most lower back pain — including many cases of sciatica — can be accurately assessed through a thorough clinical examination, and national guidance recommends against routine scanning because imaging findings often don't match symptoms: many people with completely pain-free backs show disc bulges and "wear and tear" on MRI. A scan is genuinely useful in specific situations — such as red-flag symptoms, or when surgery is being considered — and if your assessment suggests imaging or a specialist opinion would help, we'll tell you directly and point you in the right direction. Assessment first, scans only when they'll actually change the plan.

    What's the best sleeping position for sciatica?

    Positions that reduce tension on the sciatic nerve tend to be most comfortable: lying on your back with a pillow under your knees, or on your side with a pillow between your knees. Many people with sciatica also find their pain is worst at night or first thing in the morning — that's common and doesn't necessarily mean the problem is getting worse. There's no single "correct" position for everyone, so use whichever gives you the most comfortable night — and if pain is consistently disturbing your sleep, that's a good reason to get it assessed rather than keep adapting around it.

    Clinically reviewed by Kyle Simpson, BSc (Hons) Sports Therapy & Rehabilitation — Director, KS Sports Therapy. Last reviewed July 2026.

    Red Flags — When to Seek Urgent Medical Help

    Most lower back pain — including most sciatica — isn't caused by anything dangerous, and the symptoms below are rare. But a small number of signs need urgent medical attention rather than physiotherapy, and it's worth knowing what they are.

    Go straight to A&E

    Go to A&E immediately — not a GP appointment, and not a physiotherapy appointment — if you develop any of the following:

    • New difficulty passing urine: struggling to start, having to strain, being unable to go at all, or not being able to feel when your bladder is full or when urine is passing
    • New loss of control of your bladder or bowels
    • New numbness, tingling or altered feeling around your genitals, between your legs, around your back passage or across your buttocks — including noticing that you can't feel properly when you wipe after using the toilet
    • New or rapidly worsening weakness in both legs, or weakness that is making it difficult to walk
    • Back pain immediately after a major accident, such as a fall from height or a road traffic collision
    • Any of the same-day symptoms listed below, if they come alongside new weakness, numbness, or bladder or bowel changes

    The first four of these can be signs of cauda equina syndrome, a rare condition in which the nerves at the base of the spine become compressed. It's a medical emergency, and the outcome depends heavily on how quickly it's treated — so please don't wait to see whether it settles.

    Contact your GP or NHS 111 the same day

    Get medical advice the same day if your back pain comes with any of these:

    • A fall or injury less severe than a major accident, particularly if the pain is significant
    • A fever, or feeling generally unwell — this can point to infection, and matters more if your immune system is suppressed, you have recently had a spinal injection or operation, you inject drugs, or you have recently had a serious infection
    • A history of cancer, alongside new or changing back pain
    • Severe, constant or progressively worsening pain that isn't eased by rest, particularly if it is disturbing your sleep
    • New back pain if you have osteoporosis or have taken steroids long term — a spinal fracture can happen after a fairly minor knock or fall
    • New weakness in one leg or foot, such as catching your toe on the floor or your foot slapping down as you walk. If that weakness is worsening quickly, spreads to both legs, or is making walking difficult, treat it as an emergency and go to A&E instead.

    If you have lost weight without trying and can't explain why, that's worth an urgent GP appointment rather than waiting.

    If none of these apply

    That's reassuring. It means your pain is very likely mechanical — the type that responds well to assessment and treatment. Our clinicians screen for all of the above as part of every assessment, and if we think you need medical review, imaging or a specialist opinion, we'll tell you directly and point you in the right direction.

    If you're not sure whether something counts, please ask. We would always rather you checked.

    This information is general guidance and isn't a substitute for individual assessment or medical advice. If you're worried about your symptoms, please speak to a healthcare professional.

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