Home remedies for sciatica

Most sciatica improves with simple self-care in four to six weeks. The aim is to calm the pain while keeping moving. Prolonged bed rest is not helpful.

Stay gently active

• Keep walking in short, comfortable bouts through the day.
• Avoid heavy lifting, twisting and long sitting for the first few days of a flare.
• Return to normal activity as pain allows. Staying active speeds recovery more than resting.

Heat and cold

• Use a cold pack wrapped in a cloth for 15 to 20 minutes in the first two to three days, then switch to heat, such as a warm compress or hot water bottle, for muscle tightness.
• Do not apply very hot items directly, especially if the skin is numb.

Posture and sitting

• Sit with the lower back supported by a small cushion, and stand up and walk every 30 minutes.
• Do not sit on a wallet or slump on soft sofas.
• Sleep on your side with a pillow between the knees, or on your back with a pillow under the knees.
• Use a firm, supportive mattress.

Gentle stretches Knee-to-chest stretch, gentle hamstring stretch and pelvic tilts, held for 20 to 30 seconds without forcing. Stop if the leg pain gets worse.

Pain relief Over-the-counter paracetamol or anti-inflammatory tablets can help for short periods if suitable for you. Check with a doctor if you have stomach, kidney, heart or blood pressure problems, or are pregnant.

Remedies with limited evidence Warm oil massage, turmeric milk and ginger tea are popular. They may feel soothing but are not proven treatments.

Ayurvedic view (interpretive) Warmth, gentle oil massage and a calm routine are traditional for Vata pain and are supportive only.

Avoid Avoid forceful self-manipulation, heavy bags and high heels, and never ignore red flags.

Remember See a doctor if pain is severe, spreads or lasts beyond a few weeks, or if weakness or bladder changes appear.