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Sciatica Home Treatment

Sciatica home treatment is important to combine with proper medical care from your physiotherapist, chiropractor or massage therapist. Sciatica symptoms are most commonly described as pain down the back of the leg.

Simple things you can do at home can provide a lot of relief between visits.


Applying ice to the area of pain can help decrease the inflammation that is causing the pain. You must know where the sciatic nerve is being pinched so you can apply ice to the area of impingement, not necessarily the area of pain. Piriformis syndrome is a pinching of the nerve in the buttock area, so you would apply the ice to the buttock region. When applying ice use the 10-10-10 rule. Apply for 10 minutes on, off for 10 minutes, and then on for another 10 minutes.

Sciatica Exercises

Exercises for sciatic nerve will help to loosen the nerve as it runs it’s course along the back of the leg. This can provide great relief between visits and help speed up your recovery time.

Sciatica Stretches

Click here to watch the video

Bum strengthening Exercises

Bum exercises can help to strengthen the gluteal muscles, which will take pressure off the nerve by helping to reset the muscle tone. These exercises include reverse bridges, prone figure 4 glute raise, and hip abduction exercises.

McKenzie Exercises

Mckenzie exercises are designed to relieve sciatic pain that is caused from a disc herniation or bulge, and not for piriformis syndrome. This is why it is important to know the cause of your sciatica, as these exercises may be ineffective for you.

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