Sciatica Home Treatment - Simple Treatment for Sciatica at Home

Key Steps 1- 4

if you have recently been diagnosed with sciatica from a disc bulge here are some sciatica home treatment suggestions to help you to help yourself.

The first thing you should do before trying to manage this at home is to make sure you really do have sciatica – only 5% of people with back pain have it, most people have simple lower back pain instead. Go and see you doctor or physical therapist to get a diagnosis.


  • If you do have pinched nerve symptoms then you need to make sure there is not a more severe lower back pain problem underlying it such as cauda equina syndrome.

  • If you have pins and needles, tingling in your feet or legs, numbness or loss of power in your legs – go and see someone about it before attempting to self manage the problem.

Assuming then that you are sure you have sciatic back pain and you are sure you have nothing serious to worry about; the following suggestions may help you manage your sciatica with home treatment.

pain reliefStep 1. Sort out some effective pain relief for sciatica.

Your doctor may prescribe an anti-inflammatory drug, a painkiller, a muscle relaxant or something to help you sleep. Take them! You need to control your pain so that you can get back to normal as quickly as possible. I meet people who fear that taking pain relief for sciatica will mask their symptoms and they worry they are going to injure themselves. Don’t worry; this is highly unlikely to happen.

Taking medication calms down the pain response and allows you to get better faster – there is nothing to be gained by suffering sciatica symptoms. Unfortunately, the pain of sciatica can be very severe and is not always eased by medication alone. If that is the case try the next step.

Step 2. Find a position of ease.

Often, sciatic back pain is worse in certain positions and better in others. Many of my patients say that standing or walking is far better than sitting or lying in bed. Find the best position for you.

  • Try lying on your front with pillows under your hips.
sciatica home treatment pain relief
Lying on your front with a pillow under your stomach and ankles is often very good for sciatica home treatment
  • Try lying on your back on a firm surface with pillows under your knees
home treatment for sciatica - lie on your back with pillow under knees
Alternatively lie on your back with your knees supported reduces sciatic nerve symptoms for some people


  • Try lying on the floor and getting your calves up on a chair seat or footstool (so your calves are supported and your hips and knees are at right angles)
Sciatica pain relief - lie on your back with your calves on a chair or pillow
Finally, I think this is the most popular position for nerve pain in the legs and sciatic nerve relief


Step 3. Keep gently active.

  • You may feel really off your feet for a day or two but try and get back to some normal activity as soon as possible after this.
  • I recommend a gentle activity such as walking, alternated with periods of time in the position of ease (see above).

Step 4. Avoid positions of discomfort.

  • If you find that sitting is really uncomfortable then avoid it for a while.
  • Certainly don’t stay for hours in a position that you know makes your symptoms worse.
  • Make sure you always have a correct sitting posture and if your bed is soft and making you uncomfortable try making some of these changes.

More home treatment for sciatica in these steps 5-7

Seek help if your symptoms worsen

if you develop any of the worrying symptoms described at he start of the page and in this severe lower back pain section then you must seek medical advice straight away.

Advertisement - Article Continues Below


Lower Back Pain Toolkit Home Page


.Sciatica Guidelines




Custom Search