Sciatica Management Guide by Moray Sports Massage

Sciatica is one of the most common and most misunderstood pain conditions around. This guide gives you the understanding and the tools to do something about it.

Built around up-to-date evidence, written without jargon, and designed for real people dealing with real pain — not a generic leaflet, not recycled internet advice. A proper six-week programme with everything explained clearly so you know exactly what you are doing and why.

Download it once. Use it as many times as you need.

Most people with sciatica are handed a diagnosis and not much else. Maybe a leaflet. Maybe a referral with a three-month wait. In the meantime the pain carries on, the frustration builds, and the temptation to just rest and hope it sorts itself out takes over.

Rest is rarely the answer. Movement is. But it has to be the right movement, done in the right order, for the right reasons.

That is what this guide gives you.

Inside you will find:

A genuine explanation of what sciatica is and where the pain actually comes from including why terms like slipped disc, bulging disc, and herniated disc all mean different things and why none of them should frighten you as much as they sound.

The pain science behind why sciatica can feel so severe, why it fluctuates, and why understanding that is one of the most powerful tools in your recovery.

Two clinical self-tests the same ones used in assessment so you can check whether your symptoms fit a true sciatic pattern before you start.

A six-week phased exercise programme covering eleven exercises across three progressive phases, with full photo demonstrations, clear instructions, and the clinical reasoning behind every single movement.

Guidance on sleep, stress, self-efficacy, and the everyday habits that make the difference between a slow recovery and a fast one.

A red flags section so you know exactly when to stop self-managing and seek further help.