The Fitness Pilates Blog

What is sciatica-like pain? Fitness Pilates Newsletter

First week back — and with so many events and classes planned, of course it had to snow!
I ended up cancelling my evening Reformer classes and postponing the HOT training until February. If you had to do the same this week, I really feel your pain.

I’ve also made a few changes to my social media and content and have committed to filming a weekly vlog. The first episode went out yesterday — I’d love to know what you think. Click here to watch.

This week (weather permitting!) I’m hosting a FitPro masterclass afternoon at the studio, where you can come and try an infrared class and a Reformer session. On Thursday, we also have our first live Level 3 Reformer assessments, so it’s shaping up to be a busy one.

I hope your Fitness Pilates classes got off to a flying start this week.

Sciatica-like pain

What is sciatica-like pain?

Sciatica-like pain is a term used to describe pain that begins in the lower back or glute area and travels down one leg. It may feel aching, tight, burning or heavy and can sometimes include tingling.

It does not always mean true sciatica. In many cases, the sciatic nerve is irritated rather than compressed, and the pain is influenced by movement habits, muscle tension and nervous system sensitivity.

Who does it affect?

Sciatica-like pain is very common and can affect:

People who sit for long periods
Those with desk-based or driving jobs
Active people who train hard without enough recovery
Women during perimenopause or menopause
Anyone under high or prolonged stress

It can occur in both active and inactive individuals.

Why does it happen?

Sciatica-like pain often appears when the body becomes protective. Contributing factors include:

Tight glute or deep hip muscles
Reduced hip or spinal mobility
Weakness or poor control around the core and hips
Long periods of sitting or repetitive movement
Fatigue and poor recovery
Elevated stress levels affecting the nervous system

Pain can persist even without structural damage.

What commonly causes flare-ups?

Sitting for too long
Sudden increases in exercise intensity
Aggressive stretching
Poor lifting mechanics
Stress and poor sleep

Fitness Pilates: exercises to avoid or modify

(especially during flare-ups)

Deep spinal flexion such as full roll-ups or fast crunches
Long-lever leg lifts and double leg lowers
Aggressive hamstring or piriformis stretching
Large or fast spinal rotation
Holding positions that reproduce sharp or nerve-type pain

Fitness Pilates: exercises to apply

(focus on support, control and calm)

Pelvic tilts
Bent-knee tabletop work, marching and toe taps
Shoulder bridge (small, controlled range)
Clams and side-lying leg work with bent knees
Cat–cow in a slow, pain-free range
Squats and sit-to-stand patterns
Breath-led movement with slow transitions

Key teaching cue

Movement should feel smooth, supported and controlled.
Nothing should feel sharp, grabbing or nerve-like.

Sciatica-like pain is common and often manageable. With the right approach, Fitness Pilates can help reduce symptoms, build confidence in movement and support long-term back health.

Please feel free to share with your clients

Wishing you a fantastic week ahead

Love always

Rachel xx

07976 268672

If you’re interested in Reformer Teacher Training, either Fitness Pilates Reformer or the Level 3 Reformer Pilates (Group & One-to-One) qualification, we’re running face-to-face courses at the C2GO Studio on 22nd Jan & 23rd Jan. Full details are below.

If you’re considering adding Reformer to your teaching or studio offering, I also have a great contact for sourcing reformers — so please feel free to get in touch for a chat on 07976 268672

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