★★★★★
Sciatica
“I was terrified of making my sciatica worse. Teejay worked around every concern and every session felt purposeful and safe. Six months later I’m back to full mobility.”
"When a client tells me they’re terrified of doing the wrong exercises for their sciatica — they’re absolutely right to be. That fear is based on experience."
Understanding sciatica
Why sciatica is harder to treat
than most people realise.
Sciatica is not a diagnosis — it is a symptom. Sciatic pain radiating down your leg is the result of something compressing or irritating the sciatic nerve. The correct treatment depends entirely on identifying exactly what that something is.
This is why the wrong exercises make sciatica worse. An exercise that helps disc-related sciatica can significantly aggravate piriformis syndrome. It is essential that whoever prescribes your exercises understands not just that you have sciatica — but why you have it.
"Sciatic pain can arise from multiple causes simultaneously. A thorough assessment is not optional — it is the foundation of every successful sciatica treatment programme."
Lasting sciatica relief requires two things working together. First, nerve irritation must be reduced through appropriate soft tissue treatment. Then, the movement patterns and muscle activation maintaining the problem must be corrected through the right exercises. Treatment alone is not enough — and exercise alone is not enough. The combination delivers lasting results.
Medical emergency: If you experience loss of bladder or bowel control, weakness in both legs, or numbness in the groin or inner thighs, seek emergency medical attention immediately. These may indicate cauda equina syndrome — a medical emergency requiring immediate hospital treatment.
Six causes — different treatments
Six causes of sciatica —
each requiring a different approach.
Sciatica is not one condition — it is a symptom with six distinct common causes. The exercises that help one cause can seriously worsen another. This is why assessment before treatment is essential.
Most common
Prolapsed or Bulging Disc
Disc material compressing the sciatic nerve root in the lumbar spine. Requires a very specific extension or flexion protocol depending on the exact presentation and direction of disc bulge.
Back pain pageWear & tear
Spinal Stenosis
Narrowing of the spinal canal compressing nerve roots. More common in older adults. Flexion-based exercises are typically more comfortable — the opposite of a disc protocol.
Pilates for over 60sInstability
Spondylolisthesis
Vertebral slippage creating nerve compression. Requires a stabilisation-first approach before any loading exercises are introduced — premature loading worsens instability significantly.
Facet joint pageFrequently missed
Piriformis Syndrome
The piriformis muscle in the buttock compressing the sciatic nerve. Symptoms mimic disc sciatica but the treatment protocol is completely different — the wrong exercises worsen it significantly.
Sports injury pagePostural
Muscle Imbalance & Compensation
Tight hip flexors, weak glutes, or pelvic dysfunction creating tension along the sciatic nerve pathway. Often seen alongside other causes and commonly perpetuates the cycle of recurrence.
Posture correctionInflammatory
Sacroiliac Joint Dysfunction
SIJ irritation referring pain along the sciatic nerve pathway. Common after pregnancy or a fall. Responds well to targeted Pilates but requires SIJ-specific stabilisation protocols, not generic core work.
Hip & knee painSciatic pain can arise from multiple causes simultaneously. This is why a thorough assessment is not optional. Every new client starts with a £85 movement assessment before any exercise is prescribed. Book your assessment →
Understanding the anatomy
Where the sciatic nerve runs —
and how it becomes compressed.
The sciatic nerve is the longest in the body. It originates at nerve roots L4 to S3 and travels from the lumbar spine through the pelvis and down each leg to the foot. Compression at any point along this pathway can cause sciatica symptoms.
Sciatic nerve pathway & compression sites — anatomical schematic
The sciatic nerve originates at L4–S3 and travels to the foot. Compression at L4/L5 (the most common site, highlighted in red) causes the classic sciatica pattern. Piriformis syndrome compression produces similar symptoms but requires an entirely different treatment protocol. Assessment identifies which is present.
The critical distinction
Why generic exercises
make sciatica worse.
Many sciatica sufferers in St Albans have tried exercises from YouTube, a physiotherapist, or a standard Pilates class — and found they made things worse. This is almost always because the exercises were not chosen for their specific cause of sciatica.
Flexion exercises for a disc problem
Forward bending is often prescribed for back pain. For disc-related sciatica it can increase disc pressure and worsen nerve compression significantly.
Extension exercises for stenosis
Extension helps disc problems but narrows the spinal canal further in stenosis patients. The same exercise that helps one cause can severely worsen another.
Piriformis stretches for a disc problem
Deep piriformis stretches are commonly recommended for sciatica. If the cause is a disc prolapse rather than piriformis syndrome, they can increase nerve irritation.
Loading too early in recovery
Introducing strengthening exercises before the acute inflammatory stage has settled can significantly set back recovery. The phase of recovery matters as much as the exercise itself.
What we assess first
Assessment comes first.
Always.
The £85 movement assessment identifies the specific cause of your sciatica and the stage of recovery you are at. Every exercise prescribed is appropriate — and nothing is introduced that risks making your sciatica worse.
What the £85 assessment identifies
- ✓The specific cause of your sciatica
- ✓The phase of recovery you are currently in
- ✓Which movements are safe at this stage
- ✓Which movements to avoid entirely
- ✓The muscle imbalances maintaining the problem
- ✓Whether Osteolates Therapy is needed first
- ✓A clear, honest plan with no obligation to continue
ℹ
Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. If you are under active medical care for your sciatica, consult your GP before booking.
The treatment pathway
Three phases of sciatica recovery.
Sciatica recovery cannot be rushed. With the right approach at each phase, most clients achieve significant and lasting improvement. The sequence matters as much as the treatment.
01
Acute phase
Pain relief & nerve decompression
In the early acute stage, pain management and reducing inflammation are the priority. Osteolates soft tissue treatment relieves compression on adjacent nerves, improves circulation to the affected area, and establishes the optimum spinal position. This prepares the body safely for the next stage. No loading exercises are introduced at this stage.
About Osteolates Therapy02
Stabilisation phase
Targeted rehabilitation — cause-specific only
Once the acute pain stage has improved, rehabilitation exercise begins. Only exercises appropriate for your specific cause of sciatica are prescribed. For disc-related sciatica this looks completely different to piriformis syndrome or stenosis. The full STOTT apparatus — particularly the Cadillac — allows decompressive exercises that a reformer-only studio cannot offer.
Full apparatus studio03
Progressive phase
Building strength to prevent recurrence
Once the nerve has settled and basic stability is established, progressive strengthening begins. Osteolates treatments continue alongside to maintain normal muscle tension and prevent abnormal loading on the spinal discs. The risk of another acute episode is significantly reduced. Most clients then transition to small group membership to maintain their progress long term.
View membership optionsWhy the Cadillac matters for sciatica — the Cadillac apparatus allows decompressive traction-based exercises particularly effective for disc-related sciatica. Most Pilates studios are reformer-only. Applied Pilates can offer exercises for sciatica that other studios simply cannot. Full apparatus studio →
Osteolates and sciatica — soft tissue treatment prepares the tissue before exercise and maintains muscle balance throughout recovery. It is both treatment and preventative measure — reducing the risk of the sciatica returning once resolved. Osteolates Therapy →
Client results
What sciatica clients in St Albans say.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, St Albans
★★★★★
Back pain & sciatica
“I’ve been coming here for over a year and it’s been so helpful at keeping my back pain and sciatica at bay — in a way that none of the other therapies I’ve tried could manage.”
★★★★★
Chronic lower back & leg pain
“After six sessions with Teejay I finally understood what was actually happening in my body. Nobody had explained it like that before — not the physio, not the osteopath, not the chiropractor.”
Getting started
How to start sciatica
treatment in St Albans.
Every new client begins with a movement assessment. Your treatment is specific to the cause of your sciatica from day one — never a generic programme.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. He identifies the specific cause of your sciatica, reviews your injury history, and gives you a clear plan. No exercise is prescribed until the cause is understood. No obligation to continue.
Book assessment →02
Osteolates + 1-to-1 Sessions
From £79.83
Osteolates soft tissue treatment in the acute phase, then personalised 1-to-1 Applied Pilates as recovery progresses. Each approach is prescribed based on your specific cause and phase of recovery. First block includes complimentary Osteolates Express (£65 value).
View prices →03
Small Group Membership
From £129/mo
Once the sciatica has settled and a foundation of stability is established, most clients move to small group membership for long-term prevention. Maximum 7 clients. Monthly rolling — no lock-in. Essential £129/month · Premium £219/month.
View timetable →Related pages & information
Conditions hubBack Pain & SciaticaRead more → Related conditionFacet Joint SyndromeRead more → Acute treatmentOsteolates TherapyFrom £65 → ApparatusCadillac & Reformer StudioFull suite → PricingFrom £85 assessmentAll prices → LocationLondon Colney, St AlbansFree parking → ConditionHip & Knee PainRead more → ConditionShoulder & Neck PainRead more → ConditionPosture CorrectionRead more → SportsSports Injury RehabRead more → Post-surgeryPost-Surgery RehabRead more → Reviews4.9 Stars · 117 ReviewsRead reviews → AboutTeejay SogunroFull credentials → ConditionOsteoarthritis & OsteoporosisRead more → ConditionHypermobilityRead more → Men’sMen’s Applied PilatesRead more →
Common questions
Questions about sciatica
treatment in St Albans
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It depends entirely on the exercises. The wrong Pilates exercises can significantly worsen sciatica — particularly if the wrong protocol is applied for your specific cause. However, the right exercises, prescribed after a thorough assessment, are one of the most effective long-term treatments for sciatica. This is why every new client starts with a £85 movement assessment before any exercise is prescribed. Book your assessment →
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The movement assessment identifies the specific cause of your sciatica — whether disc-related, piriformis syndrome, stenosis, spondylolisthesis, SIJ dysfunction or muscle imbalance. Each cause requires a completely different exercise protocol. The phase of recovery also matters: what is appropriate in the stabilisation phase is not appropriate in the acute phase. Nothing is prescribed until both the cause and the phase are clearly understood.
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Yes — chronic sciatica is one of the most common presentations we see in St Albans. Clients who have had recurring sciatica for years are often stuck in a cycle of short-term relief followed by return of symptoms. This almost always means the root cause has not been addressed. The assessment identifies what is maintaining the problem — the treatment plan then addresses that root cause, not just the acute episode.
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Disc-related sciatica occurs when a prolapsed or bulging disc compresses the sciatic nerve root in the lumbar spine. Piriformis syndrome occurs when the piriformis muscle deep in the buttock compresses the sciatic nerve as it passes through or near the muscle. The symptoms can feel similar. However, the exercise protocols are completely different — exercises that help disc sciatica can significantly worsen piriformis syndrome and vice versa. Back pain & sciatica page →
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This depends on the cause, severity, and how long the sciatica has been present. In the acute phase, Osteolates treatment typically reduces pain and nerve irritation within the first 2–3 sessions. Most clients report meaningful improvement within 4–8 sessions of combined Osteolates and Applied Pilates. Long-standing chronic sciatica may take longer. The improvement that does come is lasting — because the root cause is being addressed.
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All new clients start with the £85 movement assessment. Osteolates Therapy sessions are from £65 express (30 min) or £110 full session (60 min). 1-to-1 Applied Pilates from £79.83 per session on the 3-session block. Monthly group membership from £129 per month. Full prices →
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Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Hatfield and Harpenden. Map and full directions →
Ready to find out exactly what’s causing your sciatica?
Find out exactly what
Book Your £85 Assessment
Or call Teejay directly 07734 578959
Find out exactly what
is causing your sciatica.
Your £85 movement assessment identifies the specific cause of your sciatica. Teejay will explain exactly what is happening, what stage of recovery you are at, and what to — and what not to — do about it. No obligation to continue. Ample free parking on site.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.