How to Relieve Sciatica Pain: Exercises and Therapy (2024)

There are many options for sciatica pain relief, including exercises, physical therapy, natural remedies, and medications.

This article will detail the various ways of easing sciatica pain, from conservative care to more invasive interventions.

If you are experiencing a sudden onset of sharp pain, muscle cramping, numbness, or burning in one of your legs, it is important to have your symptoms evaluated by a medical professional.

Exercise

Exercise is one of the most effective ways to alleviate the discomfort associated with sciatica. It is important, however, to choose the right type. This is because inappropriate sciatica exercises may cause your symptoms to worsen.

Several stretches may help alleviate your low back's nerve compression.

Techniques include:

• Balasana (child’s pose)
• Knee-to-chest pose
• Cobra pose

The most effective exercises will be determined by the root cause of your sciatica. Any stretches that cause increased pain should be discontinued.

Strengthening exercises can help activate the muscles in your hips and core:

• Glute bridge
• Bird-dog
• Clamshell

These important structures support the lumbar spine and may provide sciatica nerve relief.

Physical Therapy

Once you’re diagnosed with sciatica, you may also receive a physical therapy (PT) prescription. Physical therapists (PTs) are skilled in assessing your symptoms and creating a customized exercise program to help reduce the
pain.

One type of treatment—the McKenzie technique—is particularly effective in people experiencing acute sciatic pain radiating into the leg.

Other manual techniques, like massage or spinal mobilizations, may also be performed. Finally, some PTs also utilize spinal traction for sciatica symptoms, though it is still questionable whether this is truly beneficial.

Herbs and Supplements

People who pursue an integrative treatment approach for their sciatica may wonder if taking herbs or supplements is helpful. In fact, some initial studies have shown that properties from herbs like cannabis, namely (tetrahydrocannabinol (THC) and cannabidiol (CBD), can provide meaningful nerve pain relief in people with other diseases, like multiple sclerosis and cancer.

In addition, some animal experiments have shown supplements like ginkgo and saffron help reduce nerve pain. Unfortunately, these studies are still experimental, and no scientific conclusions have been drawn.

It is also worth noting that THC and CBD are not legal to obtain in all states. At this point, there is minimal evidence to support using this type of treatment for sciatica pain.

Acupuncture

One other type of complementary and alternative medicine (CAM) treatment that may benefit your sciatica is acupuncture. This Eastern medicine intervention involves inserting fine needles into trigger points on the body to alleviate your symptoms.

One review of research found that this natural sciatica treatment was effective in reducing the intensity of pain in people suffering from sciatica.

Medications

There is still some question about the best medicine for sciatica pain. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) are a common first-line treatment and include:

• Advil (ibuprofen)
• Aspirin
• Aleve (naproxen)

Other oral medications may also be recommended, such as:

• Muscle relaxants
• Lyrica (pregabalin)
• Topamax (topiramate)

However, the benefits of these drugs for sciatica-related pain have yet to be proven.

There is some evidence showing that Neurontin (gabapentin) can lead to meaningful reductions in sciatica pain. Additionally, epidural injections with steroids may also bring short-term relief, though there is doubt about the long-term benefits of this intervention.

Surgery

People who don’t respond to conservative treatments may need low-back surgery to address their sciatica pain.

Usually, this involves a lumbar laminectomy, diskectomy, or fusion procedure. These operations aim to alleviate disabling leg symptoms by reducing spinal nerve compression in the low back.

They are usually only considered if you’ve had persistent sciatica symptoms and have tried nonsurgical treatment for several months with no relief.

Summary

Sciatica is a painful condition that can cause pain, numbness, and burning in your low back and leg. Staying active, trying physical therapy, and taking any medications that are recommended by your healthcare provider are common first-line interventions. Acupuncture may also be a beneficial treatment. In rarer cases, surgery may be needed to address persistent symptoms that don’t respond to conservative care.