At best, sciatica can be a mildly uncomfortable nuisance. But at its worst, this issue can cause a variety of painful symptoms, from shooting pain and numbness to muscle weakness, lack of mobility, and more.
Luckily, there are a variety of helpful remedies you can try to get your sciatica symptoms under control. In this article, we’ll discuss the top 10 remedies for sciatic nerve pain based on research. But first, let’s take a brief look at what causes sciatica.
What causes sciatica?
The sciatic nerve is the longest nerve in the body, starting at the lower back and running down the back of the leg to the foot. Sciatica occurs when this nerve becomes pinched or irritated.
Common causes of a pinched or inflamed sciatic nerve include:
- Herniated disc
- Lower back injury
- Degenerative disc
- Stenosis of the spine or spinal nerves
- Osteoarthritis
- Tumors
- Pregnancy
The goal of remedies for sciatica is to reduce the pain caused by the affected nerve. Or, better yet, to take pressure off of the sciatic nerve so it’s no longer pinched or irritated.
What are the best remedies for sciatic nerve pain?
There are a wide range of remedies that can be effective at relieving sciatic nerve pain. These range from at-home options to services provided by a practitioner. Below are the top recommendations to try along with evidence of their effectiveness.
Ice
Ice is a helpful remedy for a variety of muscle and nerve problems, and sciatica is no exception. It reduces blood-flow in the area around the sciatic nerve, which can reduce swelling. Plus, it changes the body’s sensory conduction, which can ease nerve pain.1
For these reasons, physical therapists often recommend ice to their sciatica patients along with body mechanics, training, and stretching.2
To make this remedy even more effective, you can try alternating with heat after icing a painful area for about 15 to 20 minutes. Some experts advise to avoid using heat on its own, however, as it may lead to more swelling and pain.3
Stretches
Muscle tightness often contributes to sciatic nerve pain. Stretching is an effective way to loosen muscles around the sciatic nerve that are causing pain and inflammation.
Physical therapist Adam Stehlin recommends stretching the lower back and hip muscles along with the sciatic nerve itself to ease sciatica-related pain and swelling. However, he cautions that certain stretches for sciatica may not work for everyone.4
Below are 4 of the best stretches for sciatica pain. It’s recommended to do these stretches 3 to 4 times per week.
- Cobra stretch – Lie flat on your stomach with your hands under your shoulders and elbow tucked in. Press into your palms and lift up your head, shoulders, and chest. Tighten your core and hold for 20-30 seconds. Lower slowly. Repeat 5 to 10 times.
- Back flexion stretch – Lie on your back and place your hands on the back of your thighs. Slowly pull your knees to your chest until you feel a comfortable stretch on your lower back. Hold for 5 to 10 seconds, then return to your starting position. Repeat 5 to 10 times. For a more advanced stretch, bring your head forward during the stretch.
- Hamstring stretch – Lie flat on your back and place your hand behind the thigh. Pull slightly towards your chest, then extend your leg until its straight up from the knee. Stretch the other leg the same way. Repeat 5 to 10 times.
- Lower-back stretch – Lay on your back with a foam roller or rolled-up towel placed under the lumbar region of your spine. Plant your feet on the floor with your knees bent. Lay on the roller/towel for 5 to 10 minutes a day to restore the natural curve of the lumbar.
Remember to inhale and exhale when doing these stretches. Stop the stretch if you start feeling additional pain or discomfort.
Exercises
While you might assume it’s better to follow the advice of “rest in bed” rather than “stay active” when it comes to sciatica pain, the opposite may actually be true. According to one study, those with low back pain and sciatica are more likely to experience pain relief by following the latter advice.5
You may experience reduced sciatic nerve pain after any type of physical activity. However, targeted exercises can be an even more effective option than physical activity alone. Isometric and symptom-based exercises have been found to help those who have recently experienced sciatica, as well as those with chronic sciatic pain.6 7
Below are 3 of the best exercises for sciatic nerve pain. Similar to stretching, it’s recommended to do these exercises 3 to 4 times a week. Just make sure to stop the exercise if you start feeling pain or discomfort.
- Glute bridges – Lie flat on your back with your knees bent and arms resting palms down at your sides. Pressing your arms into the floor for support, push down with your heels and squeeze your glutes to raise your hips up toward the ceiling until your back is straight. Hold for 10 to 20 seconds. Repeat 5 to 10 times.
- Leg raises – Lie flat on your back with your knees bent. Straighten one leg towards the floor and slowly raise it 6 to 8 inches off the ground. Keep it raised for 10 to 15 seconds. Then return it to the ground. Repeat with the other leg. Do 5 to 10 repetitions.
- Glide exercise – Sit in a chair with your feet flat on the floor. Extend your leg, then slowly point your toe forward and hold for 15 to 20 seconds. Release and relax. Repeat 5 to 10 times for each leg.
Acupuncture
Acupuncture can help to improve circulation and regulate the nervous system, making it a good option if you’re suffering from sciatic nerve pain. It may also be a good natural alternative to taking medication, which often comes with negative side effects.
In fact, a meta-analysis found that acupuncture was as effective as prescription drugs for addressing sciatica-related pain.8
Additionally, another study found that acupuncture sessions were effective in relieving symptoms of chronic sciatica.9
Chiropractic
Misalignment of the spine can affect the sciatic nerve. Getting your spine adjusted can help to take pressure off the nerve, leading to less pain and improved mobility.
Trigger points in the back, hip, and leg can be especially problematic for the sciatic nerve. This is often what causes intense pain that runs down the back of the leg. Fortunately, these trigger points can be relaxed by applying deep pressure to the muscle fibers.10 Chiropractors are skilled at finding trigger points that are causing problems and applying pressure to relieve them.
Foods
Certain diets can help reduce inflammation, which may ease sciatica pain. Four of the best anti-inflammatory diets are:
These diets emphasize eating vegetables, fruits, whole grains, nuts, seeds, legumes/beans, and heart-healthy fats such as avocados and extra-virgin olive oil. However, they do differ when it comes to recommended servings per day and specific foods. For example, the Mediterranean diet emphasizes routine consumption of fish, olive oil, and nuts.
When it comes to foods to avoid, on the other hand, these and other similar diets focus on consuming fewer processed foods, refined grains, added sugars, and alcoholic beverages.13
In addition to foods, adequate hydration is also important for reducing inflammation and sciatic nerve pain. So make sure you’re getting plenty of water every day.
Supplements
Supplements may not be the first thing you think of when you’re dealing with sciatica pain. But the right nutrition can reduce inflammation and nerve discomfort. This includes adding supplemental support to a balanced diet.
Research backs up the use of supplements for sciatic nerve pain as well. Studies have found that supplements with pain-relieving, anti-inflammatory, and antioxidant properties combined with rehabilitation can improve posture and sciatica pain and discomfort. These supplements include:
Herbs
Similar to supplements, herbs can be a handy remedy for those suffering from sciatica symptoms.
One comprehensive review found that herbs in the polyphenol family, such as cinnamon, basil, and turmeric, have the potential to relieve sciatica symptoms.16
Another review found that plants used for neuropathic pain are good candidates for relieving sciatica. These include ginkgo biloba, turmeric, and tarragon.17
Chinese herbs are another variety that you may want to turn to for pain related to sciatica. Formulations such as Juantong Tang, which contains licorice, cnidium, and peony, have been used for sciatica for many years.18
Massage
If you’re struggling with sciatica pain, massage therapy is another good option.
A meta-analysis of randomized controlled trials found that massage therapy is a viable option for pain management, and it can help to improve mood and overall quality of life.19
While any type of therapeutic massage can help with lower-back and sciatica pain, research shows that deep tissue massage (DTM) specifically had a positive effect on reducing chronic lower back pain. DTM alone was also found to be as effective as concurrent use of DTM and NSAID medication.20
Physical therapy
Physical therapy encompasses stretching and exercises, which we’ve mentioned in this article. But it also includes things like joint manipulation, mobilization, and functional training. A physical therapist combines these options in a customized way based on the person’s unique symptoms and challenges.
One physical therapy option that was found to be particularly effective for sciatica is neural mobilization, which are exercises aimed at releasing nerve tension.21
Working with a physical therapist can give you a better chance of getting pain relief and preventing flareups down the road. They can also improve mobility and help to restore function in the spine.22
Can medications help with sciatic nerve pain?
There are a variety of medications available for sciatic nerve pain. These include:
- Muscle relaxants
- Non-steroidal anti-inflammatory drugs (NSAIDs)
- Opioids
- Epidural steroid injections
- Corticosteroids
While these medications may provide relief for sciatic nerve pain, it should be noted that they can come with unpleasant side effects. Additionally, their effectiveness for managing sciatica is unclear.23
How long does sciatica last?
Sciatica flare-ups can last anywhere from a couple days to one or two weeks. You should contact your healthcare provider If you’re experiencing chronic pain or regular flareups for more than a week or two.
A doctor may use a combination of imaging, physical tests, and other assessments to determine the severity of your problem and recommend a solution.
If your sciatica is chronic, your doctor may recommend medications, physical therapy, or possibly surgery. It can take 4-6 weeks up to several months to remedy sciatic nerve pain if your issue is severe.
About Seth Morris
Seth Morris is an experienced article writer with a background in marketing, Web content creation, and health research. In addition to writing and editing content for the ZYTO website and blog, he has written hundreds of articles for various websites on topics such as holistic wellness, health technology, and Internet marketing. Seth has earned Bachelor’s Degrees in Business Management as well as Literary Studies.
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