7 Tips for Immediate Relief for Sciatica Pain (at Home)

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7 Tips for Immediate Relief for Sciatica Pain (at Home)

If you have been experiencing sciatica recently, you know how severe the pain can be and how much you want sciatic pain relief as soon as possible. Even the slightest irritation can sideline a person quickly.

The sciatic nerve is the biggest, longest, and thickest nerve in the body. It starts from the lower back and spine and goes down through the hips and buttocks, branching into each leg.

There are several reasons for sciatic pain.  For instance, compressed, damaged, pinched, or even inflammation can cause pain, weakness, discomfort, and tingling or numbness in the hips and legs.

Therefore, if you are experiencing this kind of pain, read this article for some tips for instant pain relief at Home.

7 Tips for Immediate Relief for Sciatica Pain

Here are some tips that can help you to alleviate sciatic pain:

#1. Sciatica Nerve Stretches for Immediate Fast Relief

Gentle stretches help keep your muscles moving and ease the compression and pinching. Stretches will not only help you relieve your sciatic pain but also improve flexibility and strength, which will reduce the chances of future sciatic flare-ups.

Some stretching exercises for the back muscles and spinal cord can greatly reduce pain in the lumbar spine. Even if you aren’t flexible enough to perform these exercises, doing them consistently can help you with pain relief at Home.

Here are some of the stretches to relieve sciatica pain:

Lumber Traction

Lumber traction is one of the easiest yet most effective stretches, and it helps in decompressing the lower back. It elevates the overall strength of your body. All you need to do is:

1. Lie on a couch or bed with your belly button touching the edge.

2. Your knees should be bent and your heels together.

3. Drop your shins, and maintain this position for 5-10 minutes.

Prone Press-Ups

Prone press-ups are an excellent exercise for your lower back and provide effective yet immediate pain relief. You have to:

1. Lie down on the ground on your stomach.

2. Put your palms on the ground just above your shoulders.

3. Now, push your arms and try to straighten them.

4. Try to keep your hips on the ground.

5. Relax your back and repeat this atleast 10 times.

6. Hold each stretch for 10 seconds.

prone press ups

Side-Lying Torsion Stretch

These stretches are highly effective in increasing mobility and stability in your lumbar spine. It enhances the flexibility of the lower back and can reduce the pain in the sciatic nerve. You can do this exercise by following the below-mentioned steps:

1. Lie on your side with both knees bent infront of you.

2. Straighten your left arm to the side and gently pull your wrist with your right hand.

3. Make sure to pull your hip in the same direction till you feel a pinch. Release your body after this sensation.

4. You should feel a gentle stretch on the left side of your body.

5. Hold the stretch as long as possible and set the repetition as your strength.

side lying torsion stretch

Windshield Wiper Stretch

The windshield wiper stretch can help you build a strong core, strengthen lower back muscles, and activate the hip flexor muscles. To do this exercise, you have to:

1. Lie on your back with arms lying straight on the sides.

2. Twist your knees towards the side where you feel pain until your lower back starts to lift off.

3. Do decent stretches on both sides of the body.

4. Hold each stretch for 20-30 seconds or until your body allows it.

5. Repeat the same procedure 2-3 times.

windshield wiper stretch

#2. Ice Packs for Sciatica

Icepacks are one of the best sciatica treatments at Home, as they can reduce nerve inflammation. Avoid direct contact with the skin, and wrap your icepack in a cloth or towel. The correct way to apply the ice pack is to leave it on the site of inflammation for 15-20 minutes and repeat the cycle on and off.

sciatica ice packs

#3. Use of Sciatica Creams

Using ointments and gels for sciatica pain relief is one of the best tips. These gels can block nerve pain and relax the muscles that are causing discomfort. They give immediate relief for sciatic pain at Home.

Read more for 9 Best Creams for Sciatica Pain & Leg Pain Relief.

best cream for sciatica pain

#4. Correct Your Posture

The major reason for your sciatic pain is the posture you’ve been in for a long time. Sitting in one position for a long time can actually elevate the severity of the pain.

Therefore, it is important to vary your posture every 20 minutes or so and practice good form while doing so. This tip can help you reduce pressure on your spine and sciatic pain.

#5. Use of Heating Pads

Heating pads encourage blood flow and calm muscle spasms, reducing pain and stress. They can impact the inflamed area and speed up the healing procedure.

Alternating therapy of ice packs and heating pads can provide immediate but short-term sciatic painrelief.

Discover the Best Heating Pads for Back Pain Relief

#6. Over-The-Counter Medication

Over-the-counter medication can also help in reducing the pain in sciatic nerves. Some medications can also reduce the inflammation of the damaged site.

But make sure to consult a doctor before starting any drug therapy for the instant relief of sciatica pain.

#7. Practice the Alexander Technique

This technique releases unnecessary muscle tension from the body using the mind-body connection. It can correct posture and tension habits and improve overall body habits in a positive way. The Alexander technique involves the movement of the hands and various body parts while sitting, standing, or even lying down.


How often does sciatica return?

Sciatic pain can be acute or chronic, and a person with sciatic pain can experience some episodes after every 1-2 months.

How often should sciatica exercises be performed?

Sciatica exercises are all stretching-based, so they are safe to do and can be done at least 3 times a day.

Is sciatica cream safe for me?

All forms of sciatica creams are safe to use. However, if you have sensitive skin, then consult your doctor before its use.

Can I use a heating pad daily?

If your sciatica pain often reoccurs, then you can use it daily or even keep it near your bed to use it immediately in a sudden episode of pain.

Which posture is best to reduce sciatica pain?

Sit straight and roll back your shoulders and shoulder blade down to minimize stress to the sciatic nerve.


Don't ignore the signs of sciatica pain, and start working on them now. Use these tips to relieve pain at Home, but incase of severe pain, consult your doctor and start the treatment immediately along with these tips for faster recovery.

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