Learn about general and condition-specific treatments that you can try at home to relieve your sciatica symptoms.

References

• 1.Davis D, Maini K, Vasudevan A. Sciatica. [Updated 2020 Jan 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/
• 2.Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine. 2014;127(1):57-65. doi:10.1080/00325481.2015.992719
• 3.Kim EJ, Choi YD, Lim CY, Kim KH, Lee SD. Effect of heating and cooling combination therapy on patients with chronic low back pain: study protocol for a randomized controlled trial. Trials. 2015;16:285. Published 2015 Jun 26. doi:10.1186/s13063-015-0800-4
• 4.McAllister R.K., Burnett C.J. (2015) Topical Analgesic Medications. In: Sackheim K. (eds) Pain Management and Palliative Care. Springer, New York, NY doi: https://link.springer.com/chapter/10.1007/978-1-4939-2462-2_15
• 5.Cheatham SW, Stull KR. ROLLER MASSAGE: A COMMENTARY ON CLINICAL STANDARDS AND SURVEY OF PHYSICAL THERAPY PROFESSIONALS- PART 1. Int J Sports Phys Ther. 2018;13(4):763–772. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088127/
• 6.Park DJ, Hwang YI. A pilot study of balance performance benefit of myofascial release, with a tennis ball, in chronic stroke patients. J Bodyw Mov Ther. 2016;20(1):98-103. doi: https://doi.org/10.1016/j.jbmt.2015.06.009
• 7.Grieve R, Goodwin F, Alfaki M, Bourton AJ, Jeffries C, Scott H. The immediate effect of bilateral self myofascial release on the plantar surface of the feet on hamstring and lumbar spine flexibility: A pilot randomised controlled trial. J Bodyw Mov Ther. 2015;19(3):544-52. doi: https://doi.org/10.1016/j.jbmt.2014.12.004
• 8.Xiang A, Xu M, Liang Y, Wei J, Liu S. Immediate relief of herniated lumbar disc-related sciatica by ankle acupuncture: A study protocol for a randomized controlled clinical trial. Medicine (Baltimore). 2017;96(51):e9191. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758163/
• 9.Lee SY, Kim TH, Oh JK, Lee SJ, Park MS. Lumbar Stenosis: A Recent Update by Review of Literature. Asian Spine J. 2015;9(5):818–828. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591458/

A little-known method to relieve sciatica while lying down is to use pillows in specific ways.

These 3 helpful tips, backed by medical research, can help you find relief from sciatica and regain control of your sleep schedule.

References

• 1.Gordon S, Grimmer K, Trott P. Sleep Position, Age, Gender, Sleep Quality and Waking Cervico-Thoracic Symptoms. Internet Journal of Allied Health Sciences and Practice. 2007;5(1). Available from: https://nsuworks.nova.edu/ijahsp/vol5/iss1/6/
• 2.Abanobi O, Ayeni G, Ezeugwu C, Ayeni O. Risk-Disposing Habits of Lowback Pain amongst Welders and Panel Beaters in Owerri, South-East Nigeria. Indian Journal of Public Health Research & Development. 2015;6:187. doi:10.5958/0976-5506.2015.00164.3
• 3.Ancuelle V, Zamudio R, Mendiola A, et al. Effects of an adapted mattress in musculoskeletal pain and sleep quality in institutionalized elders. Sleep Sci. 2015;8(3):115–120. doi:10.1016/j.slsci.2015.08.004
• 4.Radwan A, Fess P, James D, et al. Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep Health. 2015;1(4):257-267. doi:10.1016/j.sleh.2015.08.001
• 5.Jacobson BH, Boolani A, Smith DB. Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine. 2009;8(1):1-8. doi:10.1016/j.jcm.2008.09.002
• 6.Leilnahari K, Fatouraee N, Khodalotfi M, Sadeghein MA, Amin Kashani Y. Spine alignment in men during lateral sleep position: experimental study and modeling. BioMedical Engineering OnLine. 2011;10(1):103. doi:10.1186/1475-925X-10-103
• 7.Monsein M, Corbin TP, Culliton PD, Merz D, Schuck EA. Short-term outcomes of chronic back pain patients on an airbed vs innerspring mattresses. MedGenMed. 2000;2(3):E36. PMID: 11104482
• 8.Price P, Rees-Mathews S, Tebble N, Camilleri J. The use of a new overlay mattress in patients with chronic pain: impact on sleep and self-reported pain. Clin Rehabil. 2003;17(5):488-492. doi:10.1191/0269215503cr640oa
• 9.Verhaert V, Haex B, De Wilde T, et al. Ergonomics in bed design: the effect of spinal alignment on sleep parameters. Ergonomics. 2011;54(2):169-178. doi:10.1080/00140139.2010.538725

Learn specific techniques and exercises for relief from sciatica during your workday—helping you to focus on your work and get your mind off your back and leg pain.

References

• 1.Davis D, Maini K, Vasudevan A. Sciatica. [Updated 2020 Jan 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/
• 2.Haugen AJ, Grøvle L, Brox JI, et al. Estimates of success in patients with sciatica due to lumbar disc herniation depend upon outcome measure. Eur Spine J. 2011;20(10):1669–1675. doi:10.1007/s00586-011-1809-3
• 3.Xiang A, Xu M, Liang Y, Wei J, Liu S. Immediate relief of herniated lumbar disc-related sciatica by ankle acupuncture: A study protocol for a randomized controlled clinical trial. Medicine (Baltimore). 2017;96(51):e9191. doi:10.1097/MD.0000000000009191
• 4.Amin RM, Andrade NS, Neuman BJ. Lumbar Disc Herniation. Curr Rev Musculoskelet Med. 2017;10(4):507–516. doi:10.1007/s12178-017-9441-4
• 5.Hendrick P, Te Wake AM, Tikkisetty AS, Wulff L, Yap C, Milosavljevic S. The effectiveness of walking as an intervention for low back pain: a systematic review. Eur Spine J. 2010;19(10):1613–1620. doi:10.1007/s00586-010-1412-z

Walking is a simple, low-impact exercise that can help relieve your sciatica. Follow these two tips to maintain good posture while walking and avoid further irritation of your sciatic nerve roots.

References

• 1.Khan MS, Charissis V, Sakellariou S. Exploring the Development Requirements for Virtual Reality Gait Analysis. Multimodal Technologies and Interaction. 2019;3(2):24. doi:10.3390/mti3020024
• 2.Kuai S, Liao Z, Zhou W, et al. The Effect of Lumbar Disc Herniation on Musculoskeletal Loadings in the Spinal Region During Level Walking and Stair Climbing. Med Sci Monit. 2017;23:3869–3877. Published 2017 Aug 10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5562184/
• 3.Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874. Published 2017 Jun 6. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

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Sciatica refers to nerve pain originating from the sciatic nerve roots in your lower spine. It can be caused by an injury or by several different underlying orthopedic diagnoses. So, when it comes to treating your sciatica, it is important to tailor your treatment plan to the specific medical diagnosis causing your symptoms.

References

• 1.Slater J, Kolber MJ, Schellhase KC, et al. The Influence of Exercise on Perceived Pain and Disability in Patients With Lumbar Spinal Stenosis: A Systematic Review of Randomized Controlled Trials. Am J Lifestyle Med. 2015;10(2):136–147. Published 2015 Feb 16. doi:10.1177/1559827615571510
• 2.Kim ER, Kang MH, Kim YG, Oh JS. Effects of a Home Exercise Program on the Self-report Disability Index and Gait Parameters in Patients with Lumbar Spinal Stenosis. J Phys Ther Sci. 2014;26(2):305–307. doi:10.1589/jpts.26.305

If you have sciatica, you may have never considered that your tight hamstrings might be a contributing factor. Learn two easy hamstring stretches that may help alleviate your sciatica symptoms

References

• 1.Hasebe K, Okubo Y, Kaneoka K, Takada K, Suzuki D, Sairyo K. The effect of dynamic stretching on hamstrings flexibility with respect to the spino-pelvic rhythm. The Journal of Medical Investigation. 2016;63(1.2):85-90. doi:10.2152/jmi.63.85

Learn some useful pointers on the overall success of surgeries for sciatica based on medical research from surgical trials.

References

• 1.Jacobs WC, van Tulder M, Arts M, et al. Surgery versus conservative management of sciatica due to a lumbar herniated disc: a systematic review. Eur Spine J. 2011;20(4):513–522. doi:10.1007/s00586-010-1603-7
• 2.Fernandez M, Ferreira ML, Refshauge KM, et al. Surgery or physical activity in the management of sciatica: a systematic review and meta-analysis. European Spine Journal. 2015;25(11):3495-3512. doi:10.1007/s00586-015-4148-y
• 3.Sedighi M, Haghnegahdar A. Lumbar disk herniation surgery: outcome and predictors. Global Spine J. 2014;4(4):233–244. doi:10.1055/s-0034-1390010
• 4.Kumar, M. Epidemiology, pathophysiology and symptomatic treatment of sciatica: A review. nt. J. Pharm. Bio. Arch. 2011, 2.
• 5.Gugliotta M, da Costa BR, Dabis E, et al. Surgical versus conservative treatment for lumbar disc herniation: a prospective cohort study. BMJ Open. 2016;6(12):e012938. Published 2016 Dec 21. doi:10.1136/bmjopen-2016-012938
• 6.Lucas AJ. Failed back surgery syndrome: whose failure? Time to discard a redundant term. Br J Pain. 2012;6(4):162–165. doi:10.1177/2049463712466517

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Most people take the action of walking for granted and don’t realize that they might not be walking correctly.

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Proper walking posture is important for people with sciatica as improper posture can aggravate sciatica symptoms. Watch our Video: 2 Walking Tips to Avoid Sciatica Pain

References

• 1.Czaprowski D, Stoliński Ł, Tyrakowski M, Kozinoga M, Kotwicki T. Non-structural misalignments of body posture in the sagittal plane. Scoliosis Spinal Disord. 2018;13:6. Published 2018 Mar 5. doi:10.1186/s13013-018-0151-5