That sharp, shooting pain that runs from your lower back down your leg? Classic sciatica. And it can make even simple things – like sitting, walking, or sleeping – feel impossible.
“The good news is, most people can find relief without surgery,” says Alfred Hicks, DO, a board certified orthopedic spine surgeon with the Connecticut Orthopaedic Institute at Hartford HealthCare. “With some simple steps at home, you can ease the pain and help your body heal.”
If you’re wondering how to treat sciatica at home, here are six ways to start feeling better.
1. Keep moving
When your back hurts, lying down might sound like the best idea. But too much rest can actually make things worse.
“Gentle movement helps keep your muscles from tightening up,” says Dr. Hicks. “Short walks or light stretching can reduce pressure on the nerve and improve flexibility.”
If your pain spikes, take breaks as needed – but try not to spend the whole day on the couch.
> Related: 5 Common Causes of Sciatica
2. Try heat or ice
Temperature therapy can make a big difference.
“Ice helps reduce inflammation during the first 24 to 48 hours,” says Dr. Hicks. “After that, switch to heat – a heating pad or warm compress – to relax tight muscles and increase blood flow.”
Just don’t overdo it. Use each for about 15 to 20 minutes at a time, and always protect your skin with a cloth barrier.
> Related: Can Cold Plunges Improve My Health?
3. Stretch your lower back and legs
Tight muscles can make sciatica worse, so gentle stretching is key.
Focus on stretches that target your hamstrings, hips and lower back. “One great option is the figure-four stretch,” says Dr. Hicks. “It gently opens the hips and relieves pressure on the sciatic nerve.”
If you enjoy yoga, poses like child’s pose or cat-cow can also help – as long as they don’t increase your pain. These gentle movements are some of the easiest ways to treat sciatica at home and keep your body flexible while it heals.
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Sign up for newsletters4. Check your posture
How you sit and stand matters more than you think.
“Slouching or sitting too long puts extra pressure on your lower spine,” says Dr. Hicks. “Try to sit with your feet flat on the floor, shoulders back and your lower back supported.”
If you’re at a desk all day, take stretch breaks or use a small lumbar pillow for extra support.
> Related: 6 Bad Posture Habits That Are Hurting Your Spine
5. Use over-the-counter relief wisely
For short-term relief, nonprescription medications can help manage pain and inflammation.
“Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can reduce inflammation and pain,” says Dr. Hicks. “But use them only as directed and check with your doctor first if you have other health conditions.”
> Related: 5 Best Stretches for Back Pain
6. Give it time – and stay consistent
Most people feel better within a few weeks, but consistency matters.
“Keep up with gentle movement, stretching and good posture,” says Dr. Hicks. “These small daily habits really add up in your recovery.”
Here’s when to see your doctor
If your pain isn’t improving after a couple of weeks, or if it’s getting worse, don’t wait it out. And if you notice numbness, weakness, or trouble with bladder or bowel control, seek medical care right away.
“Sciatica is often temporary, but it can sometimes point to a more serious issue,” says Dr. Hicks. “Your doctor can pinpoint the cause and recommend treatments – like physical therapy, injections or other options – to help you heal safely.”
With a little patience and care, most people are back to moving comfortably before they know it.
