Back pain is one of the most common health complaints in adulthood, and it often persists or reappears after 50. According to the National Institute of Neurological Disorders and Stroke, up to 80 percent of adults experience low back pain at some point in their lives. For many, sciatica – pain that travels from the lower back into the buttock and leg – becomes part of the story.
Most people think first about discs, joints, and muscles. Those structures matter, but they are only part of the picture. Stress, worry, and poor sleep can quietly turn a mild problem into a chronic one.
What exactly is sciatica?
Sciatica is a term used to describe irritation of the sciatic nerve or the nerve roots that form it. Symptoms often include sharp, burning, or electric pain that travels from the lower back or buttock down the leg, sometimes as far as the foot. Some people also notice tingling, numbness, or weakness.
Sciatica can be triggered by a disc bulge, age-related changes in the spine, or narrowing of the spinal canal. But how strongly you feel that pain – and how long it lasts – is heavily influenced by your nervous system and your stress levels. You can read more background on sciatica here: https://activemotioninjuryclinic.co.uk/sciatica/.
How stress changes the way your body processes pain
When you are stressed, your body activates the “fight or flight” response. Stress hormones such as adrenaline and cortisol increase heart rate, tighten muscles, and sharpen your focus so you can respond to a perceived threat. This response is helpful in the short term, but when it stays switched on, it can amplify pain.
Research in pain science shows that ongoing stress can make the brain more sensitive to pain signals from the body. In practical terms, that means the same physical issue in your back can feel much more painful when you are tense, worried, or exhausted.
The muscle tension link: tight back, tight nerves
The American Psychological Association notes that stress commonly leads to muscle tension, especially in the neck, shoulders, and back. When muscles around the spine stay tight, they compress joints and can reduce the space around sensitive nerves. For someone with existing back pain or sciatica, this can trigger or prolong a flare-up.
Tight muscles in the buttock and hip region can also increase pressure along the pathway of the sciatic nerve. This does not always cause new injury, but it can make nerve symptoms feel sharper and more constant. Gentle, regular movement and targeted exercises are key tools for easing this tension.
Why stress can hit harder after 50
Many adults over 50 juggle work, caring for parents or partners, financial decisions, and their own health changes. At the same time, natural age-related changes in the spine and joints can make tissues a little less flexible. The result is a body that may be slightly more vulnerable to strain at the very moment life feels particularly demanding.
If sleep quality drops, or if long hours are spent sitting, the system becomes even more sensitive. Over time, the nervous system can stay “on high alert,” meaning pain messages from the back and sciatic nerve are turned up like a volume dial.
Common stress triggers that worsen back pain and sciatica
Everyone is different, but some patterns appear again and again in clinic:
- Long periods of sitting under pressure, such as working at a computer or driving while stressed
- Worry about the future – especially fear that pain means “something serious” or that it will never improve
- Poor or broken sleep, which increases pain sensitivity the following day
- Rushing through daily tasks without breaks, leading to repeated strain on the same areas
Noticing these links is not about blaming yourself. It is about understanding that your body and mind are connected, and that small, steady changes in routine can reduce flare-ups.
How physiotherapy helps calm both pain and stress
Evidence suggests that active approaches like physiotherapy can improve pain, function, and confidence in people with persistent back pain. At Active Motion Injury Clinic, care typically includes a combination of movement assessment, gentle hands-on treatment, and individualized exercise programs. All of these are designed to reduce irritation around the spine and sciatic nerve while building resilience.
Education is a powerful part of treatment. Understanding that pain does not always mean damage can reduce fear and stress. Learning how to pace activities, adjust posture, and vary positions through the day can give you back a sense of control.
If you are exploring treatment in Portsmouth, treatment in Southampton, or treatment in Salisbury, a physiotherapy-led approach can help you address both the physical and stress-related sides of your symptoms.
Simple, practical habits to lower stress-related flare-ups
You do not need drastic changes to start feeling a difference. Gentle, consistent habits often work best, especially for adults staying active after 50. Here are some strategies that many people find helpful:
1. Short movement breaks
Every 30 to 45 minutes of sitting, stand up and walk for a minute or two. Even small walks around the house or office can change the load on your spine and ease nerve irritation. Over a day, these micro-breaks add up.
2. Calm breathing to dial down the stress response
Slow, deep breathing can help your nervous system shift out of “fight or flight.” Try breathing in for 4 seconds, out for 6 seconds, for a few minutes. Many people find this useful before bed or during a pain flare.
3. Gentle nerve and back exercises
Targeted exercises prescribed by a physiotherapist can help the sciatic nerve glide more easily and improve spinal mobility. These movements are usually gentle and tailored to your current level of comfort. They aim to build trust in your body again, not to push through pain.
4. Build a predictable routine
Regular wake times, mealtimes, and movement windows can reduce overall stress on your system. Your body often responds well to consistency. Small, steady habits make meaningful change, especially when they are realistic and sustainable.
Moving forward with confidence
You should seek urgent medical attention if you notice severe weakness, loss of bladder or bowel control, or numbness around the groin area. These symptoms can be signs of more serious problems and need immediate assessment.
For ongoing back pain or sciatica that interferes with walking, hobbies, or sleep, a physiotherapy assessment can be a helpful next step. You can read more about back pain here: https://activemotioninjuryclinic.co.uk/back-pain/.
At Active Motion Injury Clinic, led by Jordan Sahota, your clinician will explore how your symptoms behave day to day, what movements you avoid, and how stress, sleep, and activity patterns might be affecting your pain. Together, you can build a plan that supports both your body and your nervous system.
If you would like to talk through your options for treatment in Portsmouth, Southampton, or Salisbury, you can book a DV (free discovery visit) to discuss your goals, ask questions, and see whether physiotherapy is right for you.
Frequently asked questions about plantar fasciitis and heel pain
Back pain and sciatica are rarely caused by stress alone. But ongoing stress can certainly make them louder, more persistent, and more disruptive to your daily life.
By understanding the link between your stress response, your muscles, and your nerves, you can take practical, gentle steps to calm the system. With expert guidance and small, steady habits, many people find they can move more comfortably and live more actively, even with a history of back or sciatic pain.
This article is for information only and is not a substitute for professional medical advice. If you are unsure about your symptoms or the best next step, consider speaking with a qualified healthcare professional or arranging a discovery visit with a therapist at one of our clinics. Located in Eastleigh, Portsmouth and Salisbury.