Sciatica: What It Is, and How to Relieve It at Home
If you’ve ever felt pain radiating from your lower back down your leg, you’re not alone. Sciatica affects thousands of people every year, and while it can be painful and frustrating, there are safe and effective ways to manage the symptoms, many of which you can start at home.
At Body Zest, we help people with sciatica every week, and we often hear the same question:
“What can I do myself to ease it?”
Let’s explore what sciatica actually is, what causes it, and some simple strategies to help you feel more comfortable.
What Is Sciatica?
Sciatica is a term used to describe irritation or compression of the sciatic nerve (the longest nerve in your body). It starts in the lower back and runs through the hips, buttocks, and down each leg.
When this nerve is irritated, it can cause:
Sharp or burning pain down the leg
Numbness or tingling
Muscle weakness in the affected leg
Pain that worsens with sitting, bending, or coughing
It’s important to know that sciatica is a symptom rather than a diagnosis. The underlying cause can vary from person to person.
Common Causes of Sciatica
Herniated or bulging disc in the lower back
Tight gluteal or piriformis muscles pressing on the nerve
Pelvic misalignment or joint stiffness
Prolonged sitting or poor posture
Pregnancy-related changes in the pelvis or spine
The good news? Most cases of sciatica improve with the right support, and you can often take steps at home to help manage symptoms.
5 Things You Can Do at Home to Ease Sciatic Pain
1. Try Gentle Pelvic Tilts or Knee Rolls
Small movements can help release tension and improve mobility in the lower back and pelvis.
🟢 Lie on your back with your knees bent
🟢 Gently rock your pelvis back and forth or allow your knees to roll side to side
Do this for a few minutes, once or twice a day.
2. Use Heat or Cold Wisely
💧 Cold can be helpful in the first few days, especially if your pain came on suddenly.
🔥 Heat can help relax tight muscles and improve blood flow once the acute phase settles.
Try a hot water bottle or a warm bath — just don’t apply heat directly to bare skin.
3. Support Your Posture
Slumping or sitting in soft sofas can aggravate symptoms.
✅ Sit upright with a small cushion or rolled towel in the lower back
✅ Take regular movement breaks every 30–45 minutes
✅ Avoid sitting cross-legged, which can irritate the nerve
4. Stay Gently Active
Resting for too long can actually make things worse.
Try short, gentle walks, stretching, or low-impact activities that don’t increase your pain. Movement helps keep the nerve and muscles healthy, but avoid anything that causes sharp or shooting pain.
5. Try Nerve Flossing (Carefully)
Nerve gliding exercises (sometimes called "flossing") can help reduce sensitivity in the sciatic nerve.
⚠️ These should be done carefully and ideally with guidance from a professional.
If done too aggressively, they can aggravate symptoms, so proceed with caution or ask for help first.
When to Seek Help
Sciatica that lasts more than a few weeks, gets worse, or interferes with daily life should be assessed by a professional.
You should also seek medical attention if you experience:
Severe weakness in the leg
Loss of bladder or bowel control
Numbness in the saddle area (inner thighs, buttocks)
These symptoms can indicate a more serious condition and should be reviewed urgently.
Final Thoughts
Sciatica can be miserable, but it’s often very treatable.
By understanding what’s going on and using gentle movement, posture changes, and self-care strategies, you can ease discomfort and help your body recover naturally.
If your pain persists or you’re not sure where to start, we're here to help guide you.