Sciatica Self-Care: Practical Tips to Ease the Pain

What is sciatica?

Sciatica is pain caused by irritation or compression of the sciatic nerve, the long nerve that runs from the lower back down through the buttock and into each leg. The classic symptom is pain that travels from the lower back or buttock down the back of one leg, sometimes accompanied by tingling, numbness or weakness.

It is a symptom rather than a condition in itself — usually the result of something pressing on the nerve, such as a slipped (herniated) disc. The good news is that most cases ease within a few weeks with self-care. For background on how nerve-related pain works, see nerve pain explained.

What does sciatica feel like?

Sciatica varies from person to person but often involves:

• Pain that radiates from the lower back or buttock down one leg.
• A burning, shooting or electric-shock-like sensation.
• Tingling or "pins and needles".
• Numbness or weakness in the leg or foot.
• Pain that worsens when sitting, coughing or sneezing.

It usually affects one side at a time.

Self-care that helps

Most sciatica improves on its own, and these measures can ease symptoms and speed recovery:

• Keep moving — gentle activity is better than bed rest, which can actually slow recovery. Continue your usual routine as much as the pain allows.
• Gentle stretches and exercises — these can relieve pressure on the nerve; a physiotherapist can suggest suitable ones.
• Heat or cold packs — applied to the painful area for short periods.
• Good posture — when sitting and lifting, to avoid extra strain on the lower back.
• Stay positive and active — staying anxious or completely still tends to prolong symptoms.

Managing the pain

Over-the-counter pain relief may help some people cope while the nerve settles. A pharmacist can advise on suitable options for you, taking into account any other medicines or conditions. Always read the patient information leaflet and follow the recommended use. You can browse general options via shop all.

Avoid staying in one position for long periods, and try to break up long spells of sitting with short walks.

How long does it last?

For most people, sciatica improves within four to six weeks, although it can sometimes take longer. Recurrences are common, which is why maintaining a strong, flexible back through regular gentle exercise is worthwhile once the acute pain has settled.

When to see a doctor

See a doctor if:

• The pain is severe, getting worse, or not improving after a few weeks.
• You have weakness or numbness that is worsening.
• Sciatica follows a serious injury.

Urgent red flags

Seek emergency medical help if you experience any of the following, as they can signal a rare but serious problem needing immediate treatment:

• Numbness around the buttocks, genitals or inner thighs (saddle area).
• Loss of control of your bladder or bowels.
• Weakness in both legs.

These symptoms are uncommon but should never be ignored.

The takeaway

Sciatica is usually caused by pressure on the sciatic nerve and most cases settle within a few weeks with gentle movement, stretches and simple pain relief. See a doctor if it is severe or persistent, and seek emergency care for the red-flag symptoms above.

General information only — not medical advice. Always read the patient information leaflet and consult a doctor or pharmacist before starting any medication.