Sciatica: Home Remedies, Treatments & Exercises

by John Staughton (BASc, BFA) last updated -

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If you have ever experienced sciatica, then you know that it can be a painful and even a debilitating condition, even if it only lasts for a few days. Fortunately, there is a great deal of research and knowledge regarding this condition, including valuable advice on the causes, symptoms, potential treatments and invaluable home remedies for sciatica.

Treatments for Sciatica

Given how common sciatica is in the population, a number of viable treatment options have been developed. The treatments include heat and cold therapy, painkillers, steroid injections, acupuncture, chiropractor realignments and massage.

Pain Killers

Common pharmaceutical prescriptions for pain killers will help to mask the symptoms and make life more manageable, but the medications will not fully address the underlying problem.

Steroid Injections

These injections can strengthen the surrounding muscle and reduce inflammation in the lower back, but they cannot be administered too often.


Regular acupuncture treatments can help redirect energy flow and nerve impulses in the back, in addition to “untangling” muscle knots and relieve many of the common sciatica symptoms.


 Chiropractors are often used to realign slipped disks and “adjust” the back, which can reduce tension and pressure on various nerves, keeping your spine straight and your legs pain-free.


The most popular approach to sciatica pain is a massage therapy of the lower back, buttocks and legs, as this will help soothe muscle inflammation and stimulate healing to the area.

Hot and Cold Therapy

Alternating hot and cold compresses on the spot of your sciatica pain can help the muscles adjust, the nerves be soothed, and generally reduce pain and swelling of your back.

Home Remedies for Sciatica

Many people prefer home remedies for sciatica, rather than injections, pharmaceuticals or formal treatments, such as turmeric, valerian root, fenugreek seeds and avoiding poor sleep positions and smoking cigarettes.

Valerian Root

This legendary herb can be consumed in tea form, as it is packed with anti-inflammatory and relaxant compounds, and is also known to minimize nerve pain.


The anti-inflammatory properties of this herb, thanks to its active ingredient, curcumin, can be made into a paste and applied directly to the lower back, which can soothe sciatica pain.

Sleep Quality

Sleeping on an improper mattress, such as one that is either too hard or too soft, can lead to muscle tension and strain on the sciatic nerve.

Exercises for Sciatica

There are quite a few effective exercises that can relieve the pain of sciatica and strengthen the lower back, including spinal stretches, pigeon pose stretches, hamstring stretches, swimming and yoga. These are not only low-impact exercises, but also help to stretch the precise area of the back where the sciatic nerve splits and moves down into the legs. Improving flexibility here is invaluable in terms of preventing future sciatica attacks and soothing pain in the midst of a flare-up. Protection Status
About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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