There are so many options for getting rid of Sciatica that you may not know about, ranging from DIY methods to professional services that know how to get the job done. That's why we have put together this list of 75 treatments by 13 experts on how to get rid of sciatica.
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Start here
If you have Sciatica pain right now and want to eliminate it
Follow along with the red boxes like the one bordering these sentences. You will see there are a total of 5 boxes outlined in red. Make sure to go in the order provided, the total time will take approx 10 minutes.
Before starting
Take a guess of where your pain level is right now on a scale of 1-10 with 10 being the highest pain and 1 being the lowest. By getting a quick gauge on your pain level prior, you will be able to repeat this assessment after and see if you had any improvement.
Just Browsing the Best Solution
If you're just browsing, then just note I broke it down into 3 main categories.
- The first one is DIY methods that involve foam rolling, stretching, exercises, and sleeping positions.
- The second method is services you should use to feel relief.
- The third method are objects you can purchase from the store.
Dive into the Rabbit Hole and Discover where your Sciatica Pain Came from
If you want to learn how you developed sciatica pain, how it fit's into the pain cycle, and what you need to do to avoid feeling sciatica pain again, then make sure to read the side boxes with my logo inside.
Dive into the Pain cycle and how it relates to Sciatica by Reading these little boxes. If you're Not familiar with the Pain Cycle, then get ready to get your mind blown in less than 10 minutes with this video. Click here to see it.
Do It Yourself
Foam Rolling
Use the foam roller to SLOWLY search for a tender spot on the muscle you want to release. Once you find that tender spot, hold pressure there for 15-60 seconds.
Make sure you are able to take deep breaths in and out while on that tender spot.
The reason I say that is because when we are on a spot that hurts, we tend to hold our breath, and that will defeat the purpose of letting the muscle relax.
If you can't relax, neither can your muscle.
Foam Rolling is one way to not only address scar tissues within the muscle, but to also help shut off the muscles overactive nerves. You can do this by learning how to properly foam roll your muscles. Click on the box below.
Lower Back
Step 1 of 5 to Relieve Sciatica Now
1. Lower Back and QL - Standing
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
2. QL - Standing
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
Glutes
Step 2 of 5 to Relieve Sciatica Now
3. On the Ground
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
4. On the Ground - Advanced
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
Hamstrings
5. Seated
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
6. Seated - Advanced
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
7. Laying Down
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
Adductors
8. Laying Down
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
9. Laying Down - Advanced
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
Quadriceps
10. Laying Down
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
11. Laying Down - Advanced
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
Calves
12. Laying Down
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
13. Laying Down - Advanced
Make sure to Watch the video to learn how to properly perform the foam rolling techniques. Foam roll each muscle for a minimum of 30 seconds for an effective release.
Stretching
Stretching tight muscles will help correct a muscle imbalance. Stretching after getting rid of scar tissue will make it more effective. We have to follow along with the pain cycle in order to break the pain cycle.
Lower Back
14. On Knees
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
15. Seated Twist
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
16. Seated Forward Bend
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Step 3 of 5 to Relieve Sciatica Now
17. Laying Down Forward Bend
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
18. Laying Down Light Twist
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Glute / Piriformis
19. Sitting
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
20. Laying Down
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Step 4 of 5 to Relieve Sciatica Now
21. Laying Down
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Hamstrings
22. Standing
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
23. Laying Down with Band
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
24. Add Rotation
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Adductors
25. Butterfly
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
26. Sprinter Stretch
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
27. Standing Adductor
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Quads
28. Standing
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
29. Laying Down
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
Calves
30. Seated with Band
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
31. Standing against wall
Make sure to Watch the video to learn how to properly stretch. Make sure to stretch each muscle for a minimum of 30 seconds for an effective stretch.
32. Add Rotation to Stretches
You can add rotation to a calf stretch by slightly rotating the entire foot in both directions. Make sure to move slowly and only a few inches at most.
Exercises
Training the correct muscles that are weak will help "anchor" any releasing and stretching you just performed. Training muscles should only come after you release the tight muscles.
Core Training
33. Anti Core Twist Standing with Band
Perform this exercise for 2-3 sets of 20-30 second holds
34. Core Twist Kneeling
Perform this exercise for 2-3 sets of 12-20 reps.
35. Core Twist Standing
Perform this exercise for 2-3 sets of 12-20 reps.
Step 5 of 5 to Relieve Sciatica Now
36. Core Crunch on Back
Perform this exercise for 2-3 sets of 12-20 reps.
Make sure to Check back in after completing all 5 steps. Is your pain any less than you started? Even if it's just a little bit? If so, then continue this small sequence to stop your sciatica pain forever.
If this worked for you, then check out my free download with an even better sequence for stopping sciatica forever!
37. Deadbug
Perform this exercise for 2-3 sets of 12-20 reps.
38. Quadruped
Perform this exercise for 2-3 sets of 12-20 reps.
39. Quadruped with Bear Crawl
Perform this exercise for 2-3 sets of 12-20 reps.
40. Plank on Knees
Perform this exercise for 2-3 sets of 20-30 second holds. If you want to challenge yourself even more, then go ahead and go up to 1 minute.
41. Plank in Push up Position
Perform this exercise for 2-3 sets of 20-30 second holds. If you want to challenge yourself even more, then go ahead and go up to 1 minute.
42. Plank on Elbows
Perform this exercise for 2-3 sets of 20-30 second holds. If you want to challenge yourself even more, then go ahead and go up to 1 minute.
Glute Training
43. Bridge
Perform this exercise for 2-3 sets of 12-20 reps.
44. Band Walk
Perform this exercise for 2-3 sets of 12-20 reps.
45. Clam Shells
Perform this exercise for 2-3 sets of 12-20 reps.
46. Fire Hydrant
Perform this exercise for 2-3 sets of 12-20 reps.
47. Hip Extension with Abduction
Perform this exercise for 2-3 sets of 12-20 reps.
48.Reverse Lunge with Band
Perform this exercise for 2-3 sets of 12-20 reps.
49. Squat with Mini Band
Perform this exercise for 2-3 sets of 12-20 reps.
Anterior Tibialis
50. Ant Tib Activation without Equipment
Perform this exercise for 2-3 sets of 12-20 reps.
51. Toe raises with Band
Perform this exercise for 2-3 sets of 12-20 reps.
Sleeping Positions
52. Shown Below is 2 ways to sleep when you have sciatica pain. I have also Included a link to a short video explaining it more in depth.
Services
Massage
53. Massage is a Service that can help stop sciatica in a number of ways, from getting rid of adhesions to even helping get rid of some of the tension within the disk by relaxing the muscles around it.
Below is a list of some of the common massage modalities to help sciatica pain.
Trigger Point
54. Trigger Point Massage is a very specific kind of massage that targets small bundles of nerves within the muscles that could be causing muscle tightness.
Why does this matter?
Because Muscles move bones and joints, and if your disk is compressing on your sciatic nerve, then it could be because of overactive muscles pulling the disks into compression. Sciatica pain can be caused by overactive trigger points that create tight muscles that pull on disks and joints.
Trigger Point Therapy works by applying gentle and continuous pressure on bundles of nerves within the muscle. Your therapist should be performing assessments before and after to ensure they are targeting the correct muscles with trigger points.
When you apply gentle pressure on these trigger points, then you force the nerves to "overreact", and shut off, allowing the muscle to relax.
This is one of the styles we blend into our signature massages at Train and Massage in San Diego.
Myofascial Release
55. Fascia is a type of connective tissue that helps form our posture. Fascia acts like a spider web, weaving throughout every piece of the body from our bones, organs, muscles, and even individual cells. When it comes to Sciatica, think of fascia wrapping around your nerves, the disks, spine, and the muscles holding them in place.
Fascia becomes a problem when it begins restricting movement. Because it helps form our posture, if you try to move in a position that you normally don't, like bending backwards, then you will feel tight and restricted because the fascia has "locked" your posture into your daily position, like bending forward to type on a computer.
So, in order to release fascia and free the body up to move, it requires a myofascial release. This kind of massage takes the body and helps it move into different positions while releasing the fascia within. In terms of Sciatica, this would be muscles like your lower back, quads, and even TFL. This is another type of massage we blend into our services at Train and Massage.
Deep Tissue
56. Not to be confused with deep pressure, Deep Tissue is a type of massage that works on getting to the muscles near your spine. If you think about which muscles could be causing your spine and disk to get pulled out of place, chances are they are going to be deep within the body.
Deep tissue can be uncomfortable, but the results are truly worth it, especially for sciatica pain. Can you take a guess if we do perform this massage? Yes we do, at Train and Massage in San Diego.
Swedish
57. Swedish massages are what you think of when you think of the word "massage." This is the kind where you get oiled up and receive a gentle back rub. This kind of massage can help the body and nervous system relax, which in turn, can help your sciatica pain go away for some time.
At Train and Massage, this is NOT a massage we offer because we believe it doesn't fit into the pain cycle. A Relaxing back-rub is nice, but there's plenty of therapists who already do that and probably better at it than we are.
Swedish massage has it's place, but we have found that you can't effectively get rid of scar tissue and stretch tight muscles if you're oiled up from a Swedish massage. If you haven't checked it out yet, I urge you to watch this video on the pain cycle.
Stretching
58. Getting stretched by a professional can have amazing benefits for sciatica pain. Stretching is another way to relax muscles, and there are specific stretches your therapist can do to relieve sciatica pain.
There are different kinds of stretching, from active stretching, passive stretching and even "tricking the nervous system stretching" called PNF. We offer all of these at Train and Massage as part of our signature massage.
Doctors
Physical Therapy
59. Going to Physical Therapy can help people with sciatica in a few different ways. The first and most well known is by performing exercises that will help release the tension of the overactive muscles.
Another way is by using different devices that simulate muscle contractions. There are some PT's out there that perform massage as well.
Going back to our pain Cycle, one of the stages is having weak muscles. This is a physical therapists specialty in terms of helping relieve pain. But you may also notice, that's mostly all they do.
Acupuncture
60. Similar to Trigger Point Therapy, Acupuncture helps release the tension within the muscles and the body, allowing the disks and joints to go back into place. Of course, an Acupuncture will be more accurate and have more points to work with to eliminate your sciatica pain because they are able to use pinpoint accuracy "Literally," to hit the correct areas.
Again, going back to our pain Cycle, another stage is having tight muscles. A trained acupuncturist can definitely help in this situation to get rid of tight muscles. But, once again, that's all they will do.
Chiropractors
61. Chiropractors will easily help with sciatica by creating space within the disks of the spine, allowing the nerves to move freely. There are also some out there that use massage to help create even more space by relaxing the muscles first prior to an adjustment.
Are you starting to see the pattern here? A Chiropractors specialty is adjusting joints back in place, which is once again, 1/9 stages within the pain cycle.
Surgery
Epidural Steroid Injections
62. Even though I placed this under surgery, this one is simply a shot. I placed it here because it does require multiple steps in order to make sure the doctor is hitting the right spot. This includes things like fluoroscopy or X-rays to confirm they are hitting the location.
An Epidural Steroid Injections or ESI can provide temporary relief for low back and sciatica pain. Even though some people have reported pain relief up to one year, its more common to have pain go away for a few weeks at best when it comes to sciatica pain.
63. Diskectomy
Something that goes against our beliefs, performing a Diskectomy is a type of surgery that physically removes whatever is pressing on the sciatic nerve. This could be a bone spur, herniated disk, or something else.
64. Laminectomy
Similar to a Diskectomy, a Laminectomy is the process of cutting into the lower back and removing pieces of the spine to relieve some pressure within the sciatic nerve. This process may even include screws into your spine to hold it in place, because they did just remove some of your stability.
We hate the idea of surgery, and here's why. Bones, including disks, will move only when a muscle tell it to. Meaning, if a disk is compressing on one side of your spine, then there's a high chance there's muscles pulling that disk to that side, creating compression and pain.
Cutting the bone and disk isn't going to relax the overactive muscle pulling it in that direction.
Training
Corrective Exercise
65. Similar to Physical Therapy, Corrective Exercise is a specialty some Personal Trainers will have. The goal of Corrective Exercise is to help train the weak muscles which will help relieve tension on the sciatic nerve. We offer Corrective Exercises to help keep pain away at Train and Massage.
Strength Training
66. Not to be seen as so much of a treatment, Strength Training should be considered more of a sciatica prevention plan. This kind of training should only take place after the pain has gone away.
And also, this type of training should be including some kind of corrective exercise as a warm-up to ensure proper form.
Weight Loss Training
67. Weight loss training can be a helpful training style for those with sciatica because being overweight may be another reason for joints to get pulled out of place. Just like Strength training, Weight loss training should be looked at as a way to prevent sciatica pain and not a way of treating it.
Yoga
68. Stretching is going to be extremely helpful in relieving sciatica. Just like how getting stretched by a massage therapist is beneficial, so it stretching yourself for 30-60 minutes. Yoga is a great way to get relief, as long as the whole program is revolved around stretching the muscles that cause sciatica pain.
Purchases
Topicals
Heat
69. Instead of me giving you a short 2 sentence paragraph on hot packs, I was able to get a hold of a professional business that sells hot packs exclusively. Here's what Hot Packs Club have to say on how to use heat packs to stop sciatica. (I'm not an affiliate and don't make any money with them. But with that, I have used the low back hot pack from them and I have to say, I love it!)
Hot Packs provides natural pain relief products that work instantly to provide relaxation to the sciatic nerve and surrounding muscles.
The product we recommend specifically for sciatic nerve pain would be our Back & Abdomen Pack. It works the best for the lower back region because it comes with a belt to hold it in place - even better for on-the-go. Simply click the disk inside the Hot Pack to heat up, and place it directly into the belt.
Strap the belt on your lower back, glutes, or hamstrings for best results for sciatic nerve pain relief. As a general rule, you should apply heat therapy for about 15-20 minutes at a time. You will get about 40 minutes worth of heat out of Hot Packs Club’s products. One of the best parts about these Hot Packs is that they are reusable - you can get hundreds of uses out of each one. When they start to cool off, they will become hard and crystalize.
Once completely cool, you will place the Hot Pack in the included boiling bag and submerge it into a pot of rapidly boiling water for about 10 minutes. You will boil until all the crystals have
disappeared. Set it out to cool off and dry, and use again & again. Find out more and shop all our heat therapy products at hotpacksclub.com
Cold
70. Cold packs can be used to help numb the pain from sciatica. When using cold packs, you can apply them directly on the same muscles as you would for hot packs.
The idea behind cold packs would be to numb the nerves, which means you feel less pain. But, on that note, you can also end up constricting muscles around the nerve, making it more painful.
CBD
Because I don't use CBD as often as I probably should, I reached out to a friend and author to give me some recommendations on how to use it.
71. I use broad spectrum CBD cream (less than .03 THC as allowed by federal government) topically once per day on the gluteal muscles and lower back. This helps calm inflamed tissue during sciatica flares. Also, I use CBD oil sublingually every morning (1 dropper full) under my tongue for 90 seconds. The amount can be adjusted based on weight and severity of condition. Once you find the amount that is most effective then continue to use that amount daily. Regular use is important. I use the oil as more of a preventative treatment and the cream for an "as needed treatment".
However, I noticed after using the cream every day for a month the sciatica pain subsided and has not returned. I have discovered the more I use CBD the more benefits are achieved from daily use.
The key is to reduce inflammation when treating sciatica as it can ease the pressure on the sciatic nerve. CBD can also reduce pain enough to keep the person active. Periods of prolonged inactivity can make sciatica worse.
Gadgets
Seat cushion
72. Using a seat cushion can help some people because of the relief of having the extra comfort. Seat cushions can be great, but, they can also hurt you if you use them wrong.
For example, if you sit on only one edge of the cushion, then you are training your body to sit on that one side. And soon enough, your posture will begin to form that way.
So, long story short, if you're going to use a seat cushion, then make sure you're using it correctly.
Massage gun
73. A tool we like to use at Train and Massage, a massage gun can have great benefits in terms of breaking down scar tissue that's creating tight muscles. Just like every other tool though, if used incorrectly, it can cause some additional pain and injury.
Wear a lumbar or hip brace with groin support
74. A brace can be thought of as a cast for the hips and core. The reason why you would need that is most likely to keep all the correct tissues in the right place. This is everything from the joints to the muscles.
why do they ask you to wear this? Because the muscles around the core and hip are weak.
Electrotherapy for Piriformis Syndrome
75. These are small sticky pads that produce a small electric current to the muscles that are creating pain. These TENS Units, or (transcutaneous electrical nerve stimulation) are designed to help stimulate the sensory nerves that helps reduce the pain from sciatica.
Supplements
Tumeric
76. Even though Tumeric doesn't help relieve sciatica or lower back pain directly, It does help reduce the inflammation that comes from the pain. Want to learn more about Tumeric? Click here.