Resources / Knowledge

  • Author | Jordon Washington
  • Date | 9/15/2022 3:10 pm
Athletic Woman Holding Lower Back With Sciatica Pain

Home Remedies For Sciatica Pain

Sciatica is a condition that can cause pain in the lower back and leg. The Sciatic nerve, the longest in the body,  runs from the lower back down the leg to the ankle. Sciatica, the condition itself, occurs when there is pressure on or damage to this extremely sensitive and far-reaching nerve. For many, this can make walking, sitting at a desk, or even sleeping comfortably tricky. Although sciatica is usually treatable with rest, ice, and over-the-counter pain medication, physical therapy or surgery may be necessary in some cases.

Thankfully, there are several things you can do at home to help relieve the pain of sciatica. Stretching and exercises that improve flexibility can help take pressure off the sciatic nerve. Ice and heat therapies may also be effective in reducing inflammation and pain. Additionally, over-the-counter pain medications and NSAIDs, or non-steroidal anti-inflammatory drugs, can often provide relief from discomfort.

Seated Sciatic Glide

  1. Sit upright with the irritated leg lifted to a 90-degree angle in front of you.
  2. Flex your ankle to point your toes directly towards the ceiling for 3 seconds. Flex again to point your toes directly forward for 3 seconds. 
  3. Repeat 4-5 times.

Knee to Chest

  1. Lay down with a flat back on a comfortable surface.
  2. Lift the irritated leg and clasp both hands around your knee. Maintaining a flat upper back, gently pull your leg towards your chest.
  3. Repeat 4-5 times per leg.

Reclined Supine Twist

  1. Lay down with a flat back on a comfortable surface. Maintaining a flat back with bent knees, lift both legs. Keep your knees bent at a comfortable angle.
  2. Maintaining a flat upper back, outstretch your arms and gently twist your lower back until your knees touch the ground. After 4 seconds, switch sides and repeat.
  3. Repeat 4-5 times per side.

Other Home Remedies

NSAIDs, or Non-steroidal anti-inflammatory drugs, are over-the-counter anti-inflammatory medications that can reduce inflammation and pain, such as ibuprofen, aspirin, and naproxen. Although over-the-counter pain medications can help relieve symptoms of lower back pain, it is still best to speak with a medical professional that can help guide treatment. Additionally, Alternating heat and ice treatments can help alleviate sciatica pain by reducing inflammation. Using a cold compression and heating pad, apply to the lower back and alternate every 20 minutes. Note that you should avoid using uncomfortably high heat or freezing cold.

If it’s not getting better, try speaking to a specialist.

Home care and symptom management can be better directed by an orthopedic care physician or physical therapist that can identify the actual cause of your sciatica.

Home remedies for chronic sciatica that don’t seem to get better are a great way to manage symptoms but can’t fix the underlying problem causing them. Seeing an orthopedic specialist can help you find the cause of your sciatica and help you heal faster without causing additional complications. Not all forms of sciatica require surgery. In fact, most don’t. Conservative care-driven orthopedic specialists (like the providers at Sport Ortho Urgent Care) can design the best possible care plans to help heal your sciatica pain for good.