When Sciatica Pain Strikes, These Self-Care Tips Provide Fast Relief
When you’re in the middle of a sciatica flare-up, your top priority is getting relief ASAP. Sciatica is a type of pain that travels along the sciatic nerve, which runs from the lower back through the heel of each foot. When there’s excess pressure on this nerve, it can cause a tingling, burning or shooting sensation that radiates from the lower back through the buttock or leg. And while the pain can be debilitating, you can speed up healing with these simple sciatica self-care strategies.
6 tips for sciatica self-care
When sciatic nerve pain flares up, these home remedies can help. (Check out what causes sciatica, too, and who's most at risk.)
1. Take a slow walk to ease sciatica
Sciatica can make you want to curl up in a ball on the couch. And it’s okay to rest when the pain is unbearable. But as soon as you can tolerate it, gentle movement can help improve blood flow and mobility. Exercise also triggers the release of endorphins, feel-good hormones that help ease painful symptoms.
“While short periods of rest are helpful during sciatica flare ups — particularly when the pain is severe enough to limit mobility — ongoing periods of rest lead to muscle stiffness and weakness, which can actually worsen sciatica discomfort,” says Jennie Stanford, MD, a family medicine physician and medical contributor for Drugwatch. “Gentle exercise can improve pain and mobility.”
2. Alternate between hot and cold
When sciatica first strikes, cold packs can help numb the area and get you through the worst of the pain. Apply an ice pack to your lower back for 20 minutes at a time, two or three times a day. (Be sure to put a cloth layer between the ice and your skin to prevent frostbite while taming sciatica symptoms.)
After a day or two, apply heat to promote healing. “Muscle spasms around the inflamed sciatic nerve are common,” Dr. Stanford explains. “Heat specifically helps promote muscle relaxation and improves pain that way. Heat may also improve blood flow to those muscles, reducing discomfort.” She recommends people with sciatica use a heating pad on a low to medium setting for 15 to 20 minutes at a time.
3. Try these two yoga poses for sciatica
Gentle stretching is an important part of your sciatica self-care routine, as it can improve blood flow and mobility. Stretching also helps to maintain a healthy spine, lessening your risk of future flare-ups.
“Stretching exercises should focus on the surrounding muscles, like the gluteus maximus and minimus, piriformis, hamstrings and other hip flexors muscles,” Dr. Stanford says. In particular, she recommends the Cat-Cow and Child’s yoga poses to release tension in the lower back. (Check out our primer on proper Child’s Pose, plus 5 more stretches to ease sciatica pain.)
4. Pay attention to your posture
Poor posture can compress the spine, putting pressure on the sciatica nerve. So it’s important to be mindful of your posture, especially if your job requires you to be standing, bending or sitting for long periods at a time. “Improving posture when you are active and at rest can help with spine alignment and related sciatica,” Dr. Stanford says.
There are three natural curves in your spine — your neck, the middle of your back, and your lower spine. When you’re sitting or standing, take stock to make sure you’re not bending any of these beyond their natural curve (like slouching at your desk, or looking down at your phone). If your job requires you to stand in one spot or sit behind a desk, be sure to take walking breaks or do some gentle stretches for a few minutes every hour to help relieve sciatica pain.
5. Try OTC pain relievers for sciatica
“Anti-inflammatory agents are likely to be most effective for sciatica-related discomfort,” Dr. Stanford says. These can include non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen sodium, or topical pain relievers like diclofenac gel. Consider adding them to your sciatica self-care routine.
6. If all else fails, call your doctor
If these sciatica self-care measures aren’t bringing relief, it may be time to talk to a healthcare provider. Your doctor can help determine what’s causing your sciatica (such as a herniated disk or bone spurs) and rule out any other underlying conditions.
If your sciatica is recurring, a physical therapist can recommend exercises to improve strength and mobility in your lower back. If you experience any worrisome symptoms, like a fever, numbness is your legs or loss of bladder control, seek emergency care.
More ways to treat sciatica:
The Best Foods to Ease Sciatica Pain — And Which Ones Can Make It Worse
3 Easy to Follow Sciatica Exercises That Will Help Soothe Your Aches and Pains
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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