By the team at St Albans Thai Massage · Last updated 12 November 2026
Sciatica is pain caused by something pressing or rubbing on the sciatic nerve, which runs from your lower back, through your bottom and down each leg. Massage does not treat the cause, but it can help ease the tight muscles in the lower back, hips and bottom that often come with it.
What does sciatica feel like?
It usually affects your bottom and the back of one leg, often down to the foot and toes. People describe it as a shooting, burning or stabbing pain, sometimes with tingling like pins and needles, numbness or weakness. It is often worse when sitting for a long time, coughing or sneezing. You may have back pain too, but the leg pain is usually worse.
What causes it?
The most common cause is a slipped disc, where the soft cushion between two bones in the spine pushes out and presses on the nerve. Other causes include narrowing of the part of the spine the nerves pass through, one of the bones in the spine slipping out of position, and a back injury. Tight muscles in the bottom can also irritate the nerve.
Does it get better?
Usually, yes. Sciatica normally improves in a few weeks to a few months, although it can last longer and can come back. Staying gently active is recommended: long periods of sitting or lying down tend to make it worse.
See a GP first if
- the pain has not improved after a few weeks,
- it is getting worse, or
- it is stopping you doing your normal activities.
If you have not had your symptoms checked, do that before booking a massage. The NHS has clear guidance on sciatica.
Where massage can help
When a nerve is irritated, the muscles around it often tighten to protect the area. Gentle to moderate massage of the lower back, hips, bottom and legs can ease that tension, help you relax and make moving more comfortable. It does not fix a disc or release a trapped nerve, and it is not a substitute for advice from your GP or a physiotherapist.
What to book and what to tell us
Tell us about your sciatica when you book and again at the start, including where the pain is and anything your doctor or physiotherapist has advised. Your therapist will keep the pressure moderate and avoid working deeply over the painful area. A Thai hot oil massage, Swedish massage or Relax Thai Therapy is a sensible place to start. We would not recommend strong stretching or very firm work during a flare-up.
If anything increases your pain or sends it further down the leg during the treatment, say so straight away and your therapist will stop.
Looking after your back between visits
Keep moving, take regular breaks from sitting, lift carefully and stay active. For general tightness without nerve pain, see our guides to muscle knots and a tight neck, shoulders and back.