One of the most common forms of back pain is sciatica. Studies estimate that as many as 40% of adults will get it during their life, with the frequency increasing as they age. Sciatica is a term used to describe nerve pain that radiates down the leg, often stemming from irritation or compression of the sciatic nerve. This nerve runs from the lower back down the back of the leg, and sciatica can cause a range of symptoms including pain, numbness, tingling, and weakness.
There are several factors that can increase your risk of sciatica, like, previous injuries, sedentary lifestyles, certain occupations, and obesity. The most common cause of sciatica is a bulging, or herniated disc in the lumbar spine, which accounts for about 90% of cases. Depending on the underlying cause, sciatica symptoms can range from mild, infrequent discomfort to debilitating pain.
If you're struggling with the discomfort of sciatica, there’s good news—many people find relief through simple, practical steps. Below are some effective tips to help reduce pain, support healing, and improve your overall mobility.
Lifestyle tips for Sciatica
While many people experience improvement with basic lifestyle changes, recovery timelines can vary. Some cases of sciatica resolve within 4 to 6 weeks, while others may require more time and consistent effort. The following tips are designed to support your body’s natural healing process and help you manage discomfort more effectively along the way.
- Stretch and strengthen. Stretch-training exercises like squats help to strengthen muscles that support the spine. Flexibility exercises like stretching help to relieve pressure on the sciatic nerve. These types of exercises increase circulation and promote healing.
- Move more. Prolonged sitting, which is the case in a sedentary lifestyle, can lead to sciatica. This can cause compression of the spine and discs which can potentially irritate the sciatic nerve. Be intentional about standing often. Try walking around the room. If your work involves a lot of sitting consider getting a stand-up desk, or a timer to remind yourself that it’s time to get up and move.
- Check your posture. Poor posture—especially when combined with long periods of sitting—can aggravate sciatica by increasing pressure on the spine and the sciatic nerve. Whether you're sitting or standing, aim to lift your chest and lengthen your spine while keeping your shoulders relaxed and your posture natural.
- Normalize weight. Shedding excess weight—particularly around the waist—can help reduce pressure on the spine and slow disc degeneration. Even a modest amount of weight loss may significantly ease sciatica symptoms and reduce the need for surgical intervention.
- Use hot or cold applications. Heat relieves tension, and increases blood flow, delivering oxygen and nutrients which promotes healing. Cold reduces inflammation and numbs pain. In many cases the best outcome may result from alternating between both. Try using a hot water bottle for about 3 minutes, and then switch to cold for 30 seconds to 1 minute (you can use an ice pack). Try about 3 alternating rounds.
- Wear comfortable shoes. Wearing high heels shifts your weight forward, causing your body to compensate by tilting the hips. Over time, this misalignment can aggravate the sciatic nerve and worsen symptoms. Choose shoes with a lower heel to avoid the forward tilt.
- Get a quality mattress. By providing better spinal alignment, a good mattress can relieve pressure on the sciatica nerve and bring overall comfort. This can lead to better sleep and greater well-being with reduced pain.
Clinical Support for Sciatica
If sciatica continues to interfere with your daily activities despite self-care efforts, seeking professional guidance can provide valuable support. A range of non-surgical options are available that focus on relieving pain, improving mobility, and addressing the underlying causes of your symptoms.
- See your doctor. If your symptoms persist beyond eight weeks or begin to worsen, it's important to consult your doctor. An accurate diagnosis is the first step toward finding the most effective treatment for your back pain.
- Try physical therapy. Physical therapy targets the root causes of sciatica by improving posture, strengthening support muscles, and increasing flexibility. This helps relieve pressure on the sciatic nerve, reduce pain, and prevent future flare-ups.
- Therapeutic massage. Therapeutic massage can help relieve sciatica by easing muscle tension, improving circulation, and reducing pressure on the sciatic nerve. It may also promote relaxation and support the body’s natural healing process.
- Surgery if needed. Surgery is typically a last resort when conservative treatments haven’t provided relief. In severe cases, procedures like removing a herniated disc or relieving spinal pressure can offer significant improvement.
As mentioned earlier, most cases of sciatica can be effectively managed—and often resolved—without the need for surgery. By addressing the root causes, adopting key lifestyle changes, and incorporating supportive therapies like physical therapy, you can take meaningful steps toward lasting relief and recovery.
Sources:
- https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435#:~:text=The sciatic nerve travels from,numbness in the affected leg.
- https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-sciatica
- https://spokanespineteam.com/how-to-relieve-sciatica-pain/#:~:text=Engaging in regular stretching and strengthening exercises,help release tension around the sciatic nerve.
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