Sciatica Pain Relief: 7 Methods (Meds, Stretches, Compresses & More)

Sciatica pain relief can be achieved at home with remedies like anti-inflammatory ointments, warm compresses and stretching. These methods can especially be beneficial while you wait for an assessment with your doctor. 

Pain relief methods for sciatica help to relax the back, glute and leg muscles to reduce sciatic nerve compression. 

The sciatic nerve inflammation can cause symptoms like numbness and tingling in the back, glutes and legs, as well as leg weakness and pain that worsens when you are still. Check-out our our online sciatica symptoms quiz if you suspect that your back pain is related to sciatica.

How to relieve sciatic pain

Some ways to relieve sciatic pain include:

1. Anti-inflammatory ointments

Anti-inflammatory ointments, like diclofenac or piroxicam, can be purchased at the pharmacy without a prescription. They can help to significantly relieve the pain caused by sciatic nerve inflammation. 

How to use: Diclofenac can be applied 3 to 4 times per day in the affected areas. Piroxicam can be applied 2 to 4 times per day for up to 7 days, as directed by your doctor. 

These ointments can be massaged into the area to achieve relief. Read more about the sciatica medications that your doctor can prescribe to help manage pain and discomfort.

2. Stretching exercises

Some stretching exercises recommended for sciatica pain relief include:

• Stretching the biceps femoris muscle: lie on the floor on your back with your knees bent and your feet flat on the floor. Bring one knee to the chest and hug it. Hold this position for 30 seconds. Repeat with the other leg;
• Stretching the glutes: lie on the floor on your back with your knees bent and your feet flat on the floor. Rest your right ankle on your left knee. Lace your fingers behind your left thigh and pull it to your chest. Hold this position for 30 seconds and repeat with the other leg;
• Thigh stretching: lie straight on your back, with an elastic band around both feet. Lift one leg from the floor, keeping it straight and with tension in the elastic. Hold this position for 30 seconds and repeat with the other leg.

These exercises should be done gently and within your mobility range so that you do not further irritate the sciatic nerve. They can be done once or twice a day. 

Read more about sciatica stretches approved by our in-house physiotherapist. 

3. Warm compress

Another great home remedy to relieve sciatica pain and inflammation is to apply a warm compress over the affected area.

A warm compress can help to relax surrounding muscles, which can reduce pressure on the nerve and relieve pain.

To prepare a warm compress at home, you can place 1 kg of dry grains, such as rice or beans, for example, in a pillowcase. Then, tie the pillowcase tightly to form a bundle and heat it in the microwave for 3 to 5 minutes. Let it cool and apply it to the area for 15 to 20 minutes.

4. Massage

A massage helps to relieve sciatica pain by relaxing the muscles in the back, legs and buttocks.

Deep tissue massages should should be performed by a massage therapist or physiotherapist. Although they can provide temporary relief, massages should not replace the treatment prescribed by your doctor.

5. Medications

Medications like anti-inflammatories, painkillers, corticosteroids or muscle relaxants can be prescribed by your doctor to help manage sciatica flare-ups and/or prevent worsening.

6. Avoid some movements

When experiencing a sciatica flare-up, it is also important to avoid movements that involve rotating your torso or bending your body forward (e.g. picking up objects from the floor).

Furthermore, it is also important to avoid sitting or lying down for extended periods of time.

7. Sleeping on your side

When sleep, you should lie on your side with a pillow under your neck and another pillow between your legs. This helps to promote adequate spinal alignment.

Another possibility is to sleep on your back and place a pillow under your knees.

Main causes

Sciatica pain occurs when the sciatic nerve becomes inflamed, which normally happens when there is compression of the nerve with again. This can also happen with bad habits, like incorrect posture. Sciatica pain usually starts at the bottom of the spine and radiates to the glutes and the back of the thigh. It can even travel to the feet. Therefore, sciatica pain can affect any point from the back to the feet.

The area where pain is most commonly felt is in the glutes. Although the sciatic nerve is found in both sides, you will usually feel pain on just one. The pain tends to be intense, sharp, or burning.