Medically reviewed by Ayodeji Joshua Omosule MD, MHA
You don’t have to make drastic life changes to manage your sciatica symptoms. In fact, consistency is key. Sciatica pain often improves with a few small changes, and most people feel better within a few weeks to a few months. By making small adjustments to your daily routine, you can manage the pain and even prevent it from returning.
What Is Sciatica?
Sciatica happens when the sciatic nerve gets irritated or squeezed. The sciatic nerve is the largest nerve in your body. It runs from your lower back through your hips and down each leg. When irritated, it can cause sharp, shooting or burning leg pain, pins-and-needles tingling, numbness or weakness.
Sciatica pain often starts in the lower back and travels down the affected leg, sometimes into your foot and toes.
What Causes Sciatica?
A herniated disc is one of the most common causes of sciatica. Your spine is a stack of bones with soft cushions called discs between them. If one of these discs pushes out of alignment, the cushioning can come out and put pressure on the nearby nerve roots that form the sciatic nerve.
In older adults, another common cause is spinal stenosis, which happens when the space around the spinal cord and nerves narrows. Other conditions like a slipped bone in your spine (spondylolisthesis), muscle spasms or a back injury can also result in sciatic symptoms.
Simple Daily Adjustments to Feel Better
Start Your Day with Movement
Even though pain might make you want to stay still, moving gently can help reduce your pain. Exercise is important for preventing sciatica and helping symptoms improve if you already have them. Instead of lying in bed for too long, try to get up and walk short distances as soon as your pain is manageable.
Think about doing gentle activities that get your heart rate up, like walking, swimming or dancing. Strength training, like using light weights or doing exercises where you tighten your muscles without a lot of movement, can also help.
Strengthen Your Core
Your core is made up of the muscles in your stomach, back, sides, hips and bottom. Strengthening these muscles can help support your spine and keep it stable.
Many exercises, like planks and bridges, can target these core muscles. Yoga and Pilates are also great ways to strengthen your core.
Avoid Sitting for Too Long
Sitting for a long time puts pressure on the discs and other parts of your lower back. If your job or daily activities involve a lot of sitting, try to take frequent breaks. Get up, stretch or walk around for a couple of minutes. You could also try a standing desk if that’s an option.
Practice Good Posture
Try to be mindful of how your body is positioned when you stand or sit. To avoid slouching, imagine your shoulder blades gently touching behind you, pulling your shoulders down and back. If you use a computer, make sure your screen is set up so you can see it without bending or tilting your head.
Sleep Smarter
Waking up with back pain is common for people with sciatica. Your sleeping position can have a big impact on your pain levels. These tips can help you find a comfortable position and reduce your sciatica pain:
- Back sleepers: You might find relief with a two-piece wedge cushion, with one part under your legs and the other under your back. You can also use two thick pillows behind your back to prop yourself up a bit, and one or two flatter pillows under your knees to raise your legs.
- Side sleepers: Place a plump pillow between your knees. Use a thick pillow under your head to help keep your upper spine straight.
- Stomach sleepers: Sleeping on your stomach can be hard on your spine. If you must sleep on your stomach, use no pillow or a very flat one under your head, and a plump pillow under your hips to keep your spine aligned.
Ways to Soothe Sciatica Pain at Home
A few home remedies can help ease pain. For example, try hot or cold packs on the sore areas. Over-the-counter pain medicines like ibuprofen or naproxen may also help.
Simple stretches that target the lower back and hamstrings can help improve flexibility and reduce pressure in your back. Be sure to avoid over-stretching or movements that cause sharp pain.
When to Talk with Your Primary Care Provider
Most sciatica gets better on its own, but it’s important to know when to seek help from a doctor. If your pain hasn’t gotten better after trying home treatments for a few weeks, or if it’s getting worse and stopping you from going about your day, see your primary care provider (PCP).
Your PCP might prescribe short-term pain medicines, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or muscle relaxants to help calm tightened muscles. They can also refer you to physical therapy, which involves special exercises and techniques like massage. If your primary care provider suspects something more serious, or if the pain has lasted for six to eight weeks without getting better, they might suggest an imaging test like an MRI scan to get a clearer picture of what’s happening inside your back.