As you probably know by now, sciatica symptoms can flare-up at any time. This can be problematic, especially when you're at the office and have to complete a full day of work.

Sciatica is not a diagnosis, but a symptom of an underlying lower back disorder. Read: Sciatica Causes

To help shift your focus off the pain and back to your job, here is a guide to finding sciatica relief while at the office:

See What You Need to Know About Sciatica


Get up and move

You might be surprised to learn that sitting places more stress on your spinal discs than standing. So it's possible that extended periods of sitting may be aggravating your sciatica.

See Office Chair: How to Reduce Back Pain?

To help relieve the stress around your sciatic nerve roots, get up and move around when your symptoms strike. To be proactive, try setting an alarm on your phone or computer to go off every half hour. When you hear the alarm, try to engage in one of the following activities:

  • Take a short walk
  • Stretch your hamstrings
  • Complete 10 jumping jacks

See Sciatica Exercises for Sciatica Pain Relief

In addition to relieving the stress on your lower back, any activity that gets you up and moving can help spur much needed blood flow to your lower back.

See Exercise and Back Pain

Turn the heat up on your sciatica symptoms

When your sciatica symptoms strike at the office, you may not be able to lie down and apply an electric blanket for 20 to 30 minutes.

See Benefits of Heat Therapy for Lower Back Pain

But what you can do is use an easily-concealed, disposable option. For example, you can try a disposable heat pack that you can keep in the drawer of your desk. But make sure to place a cloth between the heat source and your skin to avoid possible burns.

See How to Apply Heat Therapy

Another option is to try a disposable wrap that provides continuous, low-level heat. As a benefit, it might be possible to conceal the heat wrap underneath a jacket or shirt.

Try a DIY massage

You can't sneak out for a massage every time you feel pain in your leg or numbness in your foot. So instead, try placing a tennis ball between your chair and your lower back.

See Leg Pain and Numbness: What Might These Symptoms Mean?

You can place pressure on your muscles by pressing against the ball, which may help relieve the pressure on your sciatic nerve roots. If you have your own office, you can also tape 2 tennis balls to the floor of your office and lie on top of them.

See Sciatica First Aid

If your sciatica symptoms continue to severely interfere with your work day, your doctor may suggest more aggressive treatment options like an epidural steroid injection or prescription pain medications.

See Medications for Back Pain and Neck Pain

Learn more:

Physical Therapy and Exercise for Sciatica

Myths About Sciatica Treatment Options