Sept. 4, 2025—If you've ever had sciatica, you know how uncomfortable it can be. The pain from sciatica usually starts in the lower back and can travel down the leg, sometimes reaching all the way to the foot.
The good news? Most of the time, sciatica gets better on its own. While you usually don't need any major treatments, there are simple things you can do at home to help ease the pain.
Start with these tips from the American Medical Association, National Spine Health Foundation and other experts:
- Keep moving. It's tempting to get extra rest when your back hurts, but too much bed rest can actually make sciatica pain worse. Light activity, like walking, may help your back feel better faster.
- Stretch. Easy stretches for your back and legs can loosen tight muscles and take pressure off the sciatic nerve. Just skip any stretches that make your pain flare up.
- Use heat or ice. You can use whichever one feels best. If the pain just started, try using cold therapy (like an ice pack) first. Then you can switch to heat (or alternate between heat and cold) after a few days.
- Try topical treatments. Some people find that gels or creams with ingredients like lidocaine can help.
- Opt for physical therapy. A physical therapist can teach you how to strengthen your core and stay flexible—two things that might make sciatica less painful.
- Practice good posture. Standing and sitting up straight can help take strain off your back. Try to keep good posture even during everyday activities, like lifting objects or reaching for things.
- Change sleep positions. Experiment to see what's most comfortable. Some people like lying on their side with a pillow between their knees. Others prefer lying on their back with a pillow under their knees.
- Try an over-the-counter medication. Medicines like ibuprofen or acetaminophen can take the edge off when your back hurts. Just be sure to use them only as needed, and make sure to follow the directions on the label.
Most back pain isn't a medical emergency. But if you notice weakness in your legs or have trouble controlling your bladder, that's a warning sign of something more serious. It's wise to call your doctor right away.
If home treatments aren't helping after a while, check in with your doctor. They can help figure out the next steps and determine if something more serious is going on.
To get a better idea of whether your symptoms warrant a call to your doctor, check out this back pain assessment.
Sources
- American Medical Association. "What Doctors Wish Patients Knew About Sciatica." https://www.ama-assn.org/delivering-care/prevention-wellness/what-doctors-wish-patients-knew-about-sciatica.
- JAMA Internal Medicine. "I Am Worried I Have Sciatica—What Do I Need to Know?" https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2811335.
- National Spine Health Foundation. "Do I Have Sciatica?" https://spinehealth.org/article/do-i-have-sciatica.
- National Spine Health Foundation. "Sciatica." https://spinehealth.org/article/sciatica.
- Sleep Foundation. "Sciatic Nerve Pain Relief at Night." https://www.sleepfoundation.org/physical-health/sciatic-nerve-pain-relief-at-night.
- UpToDate. "Patient Education: Exercises for Sciatic Pain (the Basics)." https://www.uptodate.com/contents/exercises-for-sciatic-pain-the-basics.