Sciatica: How to relieve pain

Sciatica is a pain-causing condition that affects the lower back area and legs. But can you actually relieve pain somehow?

It happens when one of the two sciatic nerves in the body, which go from waist and end at the toes, is compressed or irritated.

Most often the problem is triggered by a ruptured or compressed disc in the lumbar spine region, i.e. in the middle.

This condition can be quite painful, but there are some strategies you can follow at home to reduce the discomfort.

Dr. Toni Golen & Dr. Hope Ricciotti from Harvard University offer some helpful tips:

Take a painkiller

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help relieve pain.

Use cold & hot compresses

Cold compresses can reduce the inflammation of the nerves that causes sciatica. Alternatively, warm compresses put low on the waist can also help relax the area and relieve discomfort.

In any case, make sure that you have properly protected your skin and don’t apply either of the two compresses for more than 15-20 minutes at a time.

Change your posture

Resting your body at intervals on the opposite side from the point of pain with the knees bent will reduce the pressure on the nerves, which will offer you temporary relief.


Although you may want to stay lying down until the pain is gone, this approach is wrong, according to experts.

Obviously you should take things easier for a few days, but if you start moving you will return to your normal state much sooner.

Start by simply walking and gradually return to your daily activities.

Stretch the aching area

Stretching exercises or even yoga can help reduce pain and prevent it from recurring in the future.

“In most cases, the sciatica will go away on its own within a few weeks,” conclude the two Harvard University doctors.

Systematic therapeutic exercises

  • One of the most effective methods of treating sciatica is systematic therapeutic exercises
  • To do them you will only need a yoga mat or a blanket to place on a flat surface
  • Also make sure that it isn’t cold in the room where you do the training

You can find some examples of what you should be doing in the video below:


Cottage cheese is the best

Enjoying our articles? Show us some love! Follow LoveLife on FaceBook.