Sharp, shooting pain that radiates from your lower back down through your legs may be sciatica. Sciatica pain can be debilitating and disrupt daily activities. Many people are unsure how to manage the pain at home and may be hesitant to seek professional treatment until absolutely necessary.
If you experience this pain, you might be wondering what at-home sciatica treatment options you should try. We caught up with Mount Nittany Health’s Dr. Eric Emanski, MD, Board Certified Orthopedic Spine Surgeon, for an insider perspective on sciatica pain and how to relieve it at home.
What causes sciatica?
“The sciatic nerve is a large nerve that is made up of a number of nerves from the lumbar and sacral spine,” Dr. Emanski said. “Irritation or compression of nerves in the lower part of the spine can cause pain in the distribution of the sciatic nerve, but there can also be compression of the sciatic nerve itself at different locations in the pelvis.” There are many common causes for this irritation, including:
- Herniated discs occur when the soft inner portion of a spinal disc pushes through the tougher outer ring, which can press on nearby nerves.
- Spinal stenosis is a condition that involves the narrowing of the spinal canal, which can put pressure on the nerves.
- Muscle spasms can irritate the sciatic nerve when experienced in the piriformis muscle located in the buttocks.
- Bone spurs are bony projections along the edges of bones that can sometimes compress the sciatic nerve.
- Pregnancy comes with changes in weight distribution and posture, which can sometimes lead to sciatica.
“The pain typically extends from the region of the buttocks into the posterior legs,” Dr. Emanski explained. Sciatica pain can affect your quality of life and health. The good news? Even if you don’t know what’s causing it, there are steps you can take to relieve your pain.
How is sciatica treated?
Treatment of sciatica often includes a combination of medical and non-medical approaches. Severe cases might require more intense treatments and interventions. However, many people find relief through more conservative methods.
Physical therapy provides targeted exercises and stretches to help strengthen the muscles that support your back and improve flexibility. “I highly recommend a home exercise program provided by a physical therapist,” Dr. Emanski said. “Exercises include pelvic tilt exercises, lumbar stretches, and core strengthening.”
In some cases, your provider may prescribe muscle relaxers or anti-inflammatory medications to manage pain and reduce inflammation. Many people find relief through at-home strategies.
6 tips to treat sciatica at home
Scheduling an appointment with your healthcare provider is always recommended for persistent or severe pain, but there are several at-home options:
- Cold and heat therapy: To reduce inflammation, start with cold therapy for the first 48-72 hours. Apply an ice pack wrapped in a thin towel to the painful area for 15-20 minutes several times a day. After the first few days, switch to heat therapy. Use a heating pad or take a warm bath to relax tense muscles and increase blood flow to the affected area.
- Keep moving: While it may be tempting to rest, gentle movement can help relieve sciatica pain. Try taking short walks or doing light housework to keep your muscles active and prevent stiffness.
- Practice gentle stretches: Stretching can help relieve pressure on the sciatic nerve. Try these:
- Knee-to-chest stretch: Lie on your back and gently pull one knee toward your chest, holding for 30 seconds. Repeat with the other leg.
- Seated piriformis stretch: Sit with one leg crossed over the other and gently pull the knee of the crossed leg toward the opposite shoulder.
- Standing hamstring stretch: Place your foot on an elevated surface—like a step—and lean forward slightly, keeping your back straight.
- Over-the-counter medications: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. “NSAIDs are a great medication for sciatic nerve pain,” Dr. Emanski explained, “as long as you can tolerate them and do not have any contraindications.”
- Improve your posture: Poor posture can contribute to sciatic pain. If you spend a lot of time sitting throughout the day, be mindful of your posture. Use a lumbar support cushion if needed, and make sure your workstation is ergonomically set up.
- Use supportive pillows and mattresses: Choose a mattress that provides adequate support. A medium-firm mattress often works well for back pain. If you are a side sleeper, place a pillow between your knees to help keep your spine aligned.
At-home remedies are most effective when used consistently. Finding the right combination of strategies to relieve sciatica pain may take time.
Signs it’s time to see a doctor for sciatica pain
While many cases can be effectively managed at home, there are some situations in which seeing a healthcare provider may be necessary to alleviate sciatic pain. “Pain that is not improving after a few weeks of conservative care is a sign that it’s time to schedule an appointment,” Dr. Emanski shared. “Weakness or numbness in the muscles of the legs and loss of bowel or bladder control are indicators that it’s time to be seen.”
Other signs it’s time to see a doctor include:
- Severe or worsening symptoms that interfere with daily activities
- Pain accompanied by fever, which could indicate an infection
- Sciatica that develops after an injury or accident
A thorough evaluation by your provider can identify the underlying cause of your sciatica. Based on that evaluation, your provider can recommend the right treatment options for you.
Self-care and home treatments can often relieve sciatica pain, but it’s important to know when medical attention is necessary. If your sciatica pain isn’t improving after six weeks, it may be time to consult your doctor or healthcare provider. At Mount Nittany Health, we’re here to help support you. Whether you need advice on managing your sciatica at home or require more intense treatment, our team is ready to help. Don’t let sciatica pain control your life—take the first step toward relief today.
