Back pain or sciatica? You can get through this
Back pain can stop you in your tracks, and sciatica down the leg can be worrying. The good news is that most people recover well with the right advice and treatment. Here is what our Hampstead Garden Suburb physios recommend.
★★★★★ 5-star Google reviews from our Hampstead Garden Suburb patients
Quick answer: Most back pain and sciatica improves within weeks with staying active, exercise therapy and hands-on treatment, as recommended by NICE. Scans are rarely needed. Seek urgent help if you have numbness around the groin or bladder or bowel changes. Our nearest clinic to Golders Green is BOOST PHYSIO Hampstead Garden Suburb, 45 Market Place, NW11 6JT.
The types of back pain we see
Non-specific low back pain
The most common type
Pain and stiffness in the lower back without a single structural cause on a scan. Usually settles within weeks with the right approach.
Sciatica
Pain down the leg
Pain, tingling or numbness travelling down the back of the leg, often from an irritated nerve root, sometimes with a disc bulge.
Back spasm
The back that has gone
Sudden pain and stiffness after bending or lifting. Frightening, but most improve quickly.
Long-standing back pain
Months or years
Pain that keeps coming back. We look at strength, movement, sleep, stress and work to break the cycle.
Back pain is one of the most common reasons people in Golders Green and Hampstead Garden Suburb come to see us. It often starts with something ordinary: lifting shopping out of the car, a weekend in the garden, a long drive or weeks of sitting at a desk.
It can be very painful without meaning serious damage. Our job is to find what is driving your pain, calm it down and build your back up so it is less likely to return.
Three physio exercises to help relieve sciatica
Book a back pain assessment
At our Hampstead Garden Suburb clinic, close to Golders Green and Temple Fortune.
What actually helps
- Stay as active as you can and avoid bed rest; gentle walking helps most people
- Exercise therapy, such as strengthening, mobility and Pilates-style work, is recommended by NICE
- Hands-on treatment alongside exercise to ease pain and stiffness
- Heat and simple pain relief, as advised by your pharmacist or GP, to help you keep moving
- Return to work and normal activities gradually rather than waiting until the pain has completely gone
Most
acute back pain improves considerably within about 6 weeks
NICE NG59; NHS
Exercise
is the first-line treatment NICE recommends for low back pain, with or without sciatica
NICE NG59, 2016 (updated 2020)
Rarely
needed: most people with back pain or sciatica do not need an MRI scan
NICE NG59
The most powerful thing we can give someone with back pain is a clear explanation and the confidence to keep moving.
Red flags: when to get urgent help
- Numbness around the back passage or genitals, or new problems controlling your bladder or bowels: go to A&E immediately
- Weakness in the legs that is getting worse, or numbness in both legs
- Back pain with fever, unexplained weight loss or a history of cancer
- Severe pain after a significant fall or accident
These can be signs of a serious problem such as cauda equina syndrome and need same day medical assessment.
How we treat back pain at BOOST PHYSIO
| Assessment | A full history and movement assessment, including nerve tests if you have leg symptoms |
|---|---|
| Hands-on treatment | Joint mobilisation, soft tissue work and, where suitable, acupuncture |
| Exercise | A progressive programme for strength, mobility and confidence |
| Scans and referral | We will tell you if a scan or a consultant opinion would help, and can arrange referral |
| Typical number of sessions | Around five for most patients, adjusted to how you respond |
Meet your Hampstead Garden Suburb physios
Soma Fershi
Chartered Physiotherapist
Soma treats sports and gym injuries at our Hendon and Hampstead Garden Suburb clinics, with a strong focus on getting you back to training safely.
Finlay McDonald
Senior Physiotherapist
Finlay treats sports injuries and rehab after surgery, and sees patients in Hampstead Garden Suburb as well as Crouch End and East Finchley.
Rebecca Mulvey
Chartered Physiotherapist
Rebecca treats sports injuries and rehab after surgery, including ACL reconstruction, at our Hampstead Garden Suburb and Muswell Hill clinics.
Harry Fountain
Senior Physiotherapist
Harry treats sports injuries at our Hampstead Garden Suburb and Borehamwood clinics, using acupuncture alongside hands-on treatment and exercise where it helps.
What our patients say
★★★★★
“Although it will be a long process, I now have a much greater range of movement in my arms and Rebecca has recently started to also work on improving my muscle strength so that I can get back to doing…”
★★★★★
“I had such a lovely experience with Soma! I’ve been struggling with sciatic pain, and she made me feel so comfortable and welcome from the moment I arrived.”
★★★★★
“Rebecca was great, very professional and gave me exercises and stretches to do during my treatment and to continue afterwards.”
Watch: back pain and sciatica exercises
Short videos from our physios.
Core exercises to help prevent back pain
Back pain exercises recommended by our physios
Exercises to help relieve pain from a slipped disc and sciatica
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in Hampstead Garden Suburb you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Hendon, East Finchley or West Hampstead, or read more about our Hampstead Garden Suburb clinic.
Get your back moving again
Book at Hampstead Garden Suburb, our closest clinic to Golders Green.
Related reading
Back pain physio
Slipped disc and sciaticaDo I need an MRI scan for back pain?
Pinched nerve treatment
Physio near Golders Green and Temple FortuneHow much does private physio cost?Your questions answered
Should I rest with back pain?
No, bed rest tends to slow recovery. Keep as active as you can, even if that means shorter walks and changing position often.
Do I need an MRI scan for sciatica?
Most people do not. NICE advises scans only where the result would change treatment, for example if surgery is being considered or there are red flag symptoms.
How long does sciatica last?
Many people improve significantly within 6 to 12 weeks, though some take longer. Physio helps ease pain and keep you moving while it settles.
Can a slipped disc heal without surgery?
Yes, most do. Disc bulges commonly shrink over time and the majority of people improve without an operation.
Do I need a GP referral?
No. You can book directly online, by phone or on WhatsApp. If you are claiming on health insurance, check whether your insurer needs a GP referral first.
Can I use my health insurance?
Yes. We are recognised by Bupa, AXA Health, Vitality, WPA and Aviva. Bring your authorisation code to your first appointment.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Soma Fershi, Finlay McDonald, Rebecca Mulvey and Harry Fountain at BOOST PHYSIO Hampstead Garden Suburb. Last reviewed 12 November 2026.
References
- NICE guideline NG59. Low back pain and sciatica in over 16s: assessment and management. 2016, updated 2020.
- Foster NE et al. Prevention and treatment of low back pain: evidence, challenges, and promising directions. Lancet 2018;391:2368-2383.
- NHS. Back pain and Sciatica. nhs.uk.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
