5 Home Remedies For Sciatica Pain

April 1, 2019

Sciatica is characterized by low back pain that radiates into one leg, sometimes even into the foot. If you have recently started experiencing this kind of pain (which can often be debilitating), you do not necessarily have to experience it for the rest of your life.

With proper care, sciatica can go away within 3-6 months. In addition to your regular chiropractic adjustments, here are five home remedies you can use for sciatica pain:


Exercise and Stretch


It can be difficult to find the motivation to exercise while you are in pain, but research has shown that regular, gentle exercise can be very effective in preventing sciatica pain the long term. The keyword here is ‘gentle’, so you probably do not want to start off by running a marathon or entering a bench press competition. Ease into it by doing ten minutes of morning yoga, taking a walk around the blog, or going for a swim.


Heat and Ice Therapy


Heat and ice therapy is a classic pain relief method that also works for sciatica pain. The best way to utilize this sciatica home treatment method is to alternate heat and ice on a strict schedule. After you start feeling the painful spasms, apply an ice pack to the area for fifteen minutes once every hour, then apply heat for fifteen minutes once every two or three hours. Remember to not apply the ice or heat pack directly to your skin, and use a towel to protect yourself.


Check Your Posture


Having poor posture can exacerbate your sciatica pain, so it is of the utmost importance that you practice proper posture at all times. While you are working at your desk, be sure to keep your feet flat on the floor, pull your shoulders back, and sit up straight. While standing, bear your weight on the balls of your feet, bend your knees slightly, stand tall with your shoulders pulled back, and keep your feet shoulder width apart.




You do not have to seek out a professional if you are in need of a pain-relieving massage. You can easily massage yourself, or you can have a friend or family member do it for you. Use your fingers to gently rub your lower back and leg muscles in a circular motion. You can increase the pressure to whatever feels comfortable, but do stop if it starts causing you more pain. Additionally, if you have access to a massage chair, this can also provide relief from your sciatica.


Avoid Prolonged Sitting


If you deal with sciatica pain, it is crucial to keep moving and avoid sitting for long periods of time. If possible, ask your boss if you can have a standing desk at work, and if that is not possible, be sure to get up and stretch every hour to keep the blood flowing. At home, you should also avoid sitting on the sofa for several hours at a time. Perhaps you could stretch and or exercise while watching TV or at least get-up and stretch periodically.