If you’re experiencing a flare-up of sciatica pain, it can disrupt your entire day and feel like you’ll never get better. But with the right techniques, and in some cases, professional guidance, you can find a path through chronic sciatica pain to continue living your normal life.
What causes sciatica?
Sciatica is not a standalone condition but rather a symptom of irritation or compression of the sciatic nerve. The sciatic nerve, the largest nerve in the body, runs from the lower back through the hips and down each leg. When this nerve becomes irritated, it can result in pain that radiates along its pathway.
Flare-ups of sciatic nerve pain can be triggered by a number of different things. If you’ve been experiencing sciatica pain for a long time, you are likely aware of your most common triggers, but they can also change and become more sensitive without treatment.
Common causes of sciatica include:
- Herniated or slipped discs in the lower back
- Spinal stenosis (narrowing of the spinal canal)
- Injuries to the lower back
- Pregnancy
- Muscle strain or prolonged sitting
How to treat sciatica pain at home
For many, at-home care can help manage sciatic nerve pain symptoms, especially during mild flare-ups. Below are simple yet effective remedies you can try to ease discomfort.
Heat and ice
Using heat and ice on the affected area as needed is one of the most accessible treatments for sciatica pain. The key is knowing when to use heat and when to ice:
- Ice therapy: Applying an ice pack to the area that hurts can reduce swelling and inflammation, which often accompany nerve irritation. Use ice for 15–20 minutes, several times a day, especially during the initial stages of a flare-up.
- Heat therapy: After inflammation has subsided, heat therapy helps relax tight muscles that may be compressing the sciatic nerve. A heating pad or warm bath can improve blood circulation and soothe tension.
Therapeutic movement
While it may seem counterintuitive, gentle movement is essential for relieving sciatic pain. Staying completely sedentary can stiffen your muscles and worsen nerve compression. Try the following when possible:
- Stretching: Gentle stretches, such as the reclining pigeon pose or knee-to-chest stretch, can increase mobility in the lower back and hips which can help alleviate pressure on the sciatic nerve.
- Walking: If tolerable, brief and steady walks can increase blood circulation and promote healing.
- Posture awareness: Practice sitting and standing with correct posture to reduce strain on your lower back.
These movements should feel comfortable. If an activity increases your pain, stop and consult a healthcare provider.
When to see an expert
While at-home treatments can be effective, there are times when professional help may be necessary. You should consult a doctor or physical therapist if:
- Your symptoms worsen or become debilitating
- Pain lasts longer than a week despite at-home care
- You experience numbness, weakness, or tingling in your legs
- Loss of bowel or bladder control accompanies the pain (seek immediate medical care, as this may indicate a serious condition)
One of your options for sciatica treatment is to visit a physical therapy clinic. Physical therapists can help create a personalized treatment plan to address the root cause of your pain and accelerate your recovery. Unlike waiting for lengthy diagnostic appointments or imaging results, physical therapists can often begin treatment quickly.
Additional steps to treat sciatica
When at-home care isn’t enough, seeing an expert can unlock more effective treatment options. At Advent Physical Therapy, we offer highly effective techniques to help manage and treat sciatica pain, including:
Joint mobilization
Joint mobilization involves a physical therapist making gentle, controlled movements to joints to improve function and alignment. For sciatica, mobilizing the lumbar spine and pelvis can reduce nerve compression and alleviate pain.
Manual therapy
Manual therapy techniques, which may include massage or myofascial release, help relieve tension in the muscles surrounding the sciatic nerve. This hands-on approach reduces inflammation, improves blood flow, and promotes faster healing.
Physical therapy exercises for sciatica pain
Physical therapy exercises are a powerful tool for long-term sciatica relief. Under the guidance of a physical therapist, targeted exercises strengthen the core, improve flexibility, and support the lower back. Regularly performing these exercises can reduce the likelihood of future flare-ups and empower you to manage symptoms in the long term.
Start finding your plan for treating sciatica in Grand Rapids
While sciatica pain can be overwhelming, there are numerous ways to manage and treat it. By combining at-home remedies like heat, ice, and movement with professional care when needed, you can find relief and get back to doing the things you love.
If you live in West Michigan, there’s a nearby Advent Physical Therapy clinic that can help. Call one of our locations or request your appointment online today to take the first step in improving your sciatica symptoms.