Sciatica
Comprehensive treatment guide for sciatic nerve pain radiating from the lower back down through the leg.
Severity
Moderate to Severe
Prevalence
Common
Recovery
4-8 weeks
Category
Nerve Compression
Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body and can range from a mild ache to a sharp, burning sensation.
The sciatic nerve is the longest and widest nerve in the human body, running from the lower back down to the feet. Sciatica is most commonly caused by a herniated disc, bone spur, or narrowing of the spine (spinal stenosis) compressing part of the nerve.
Common Symptoms:
- • Sharp, shooting pain from lower back to leg
- • Numbness or tingling in leg or foot
- • Muscle weakness in affected leg
- • Pain that worsens when sitting
- • Difficulty moving leg or foot
Before exercises or activities
Apply heat for 15-20 minutes to relax muscles and improve blood flow
After activities or during acute flare-ups
Apply ice for 15-20 minutes to reduce inflammation and numb pain
Throughout the day
Avoid prolonged sitting or bed rest; keep moving with low-impact activities
All day
Maintain good posture when sitting, standing, and sleeping
Daily
Practice relaxation techniques as stress can worsen pain
Exercise Guidelines: Start slowly and stop if pain increases. Gentle movement is better than complete rest.
30 seconds each leg
Gentle stretch to relieve pressure on the sciatic nerve.
Instructions:
- Lie on your back with both knees bent
- Pull one knee toward your chest
- Hold the stretch behind your thigh
- Feel the stretch in your lower back and hip
30 seconds each side
Targets the piriformis muscle which can compress the sciatic nerve.
Instructions:
- Lie on back, cross affected leg over opposite knee
- Grab behind the thigh of the straight leg
- Pull toward chest until stretch is felt in buttock
- Keep shoulders flat on ground
30 seconds each side
Improves spinal mobility and reduces nerve tension.
Instructions:
- Sit with legs extended, cross one leg over
- Place opposite elbow against crossed knee
- Gently twist spine, looking over shoulder
- Keep both sitting bones on ground
10-15 repetitions
Mobilizes the spine and reduces stiffness.
Instructions:
- Start on hands and knees
- Arch back and look up (cow position)
- Round spine and tuck chin (cat position)
- Move slowly between positions
30 seconds each leg
Stretches hamstrings to reduce tension on sciatic nerve.
Instructions:
- Place heel on low step or chair
- Keep leg straight and lean forward slightly
- Feel stretch in back of thigh
- Keep back straight during stretch
10 reps each side
Strengthens core and improves spinal stability.
Instructions:
- Start on hands and knees
- Extend opposite arm and leg
- Hold for 5 seconds maintaining balance
- Keep hips level and spine neutral
Proper sleep positioning can significantly reduce sciatic pain and improve recovery:
- Sudden, severe pain following an injury
- Loss of bladder or bowel control
- Progressive weakness in the leg
- Numbness in the groin or genital area
- Pain that continues to worsen despite treatment
- Inability to bear weight on the affected leg
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