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Treating & Relieving Sciatica Pain at Home

Did you miss our Facebook Live video on Sciatica? We covered loads! Have a watch below to find out what you can do to improve your Sciatica today and learn how Physiotherapy can make a real difference to your pain and recovery.

Check out our video in more detail here!

What is Sciatica?

Sciatica is a pain that starts in the lower back and travels down the leg, caused by compression or irritation of the sciatic nerve. The severity of the pain can range from a mild ache to a sharp, burning sensation and can affect daily activities such as walking, sitting, and sleeping. Treatment options vary but may include physiotherapy, pain medications, hot/cold therapy, and in severe cases, surgery.

How can I improve my Sciatica at home?

In case you missed our video, here is a quick guide to some ways you can improve your sciatica symptoms at home:

  • Mobility: keep mobile. You are fine to do whatever is comfortable. 
  • Exercises: If you have had exercises prescribed recently for this or in the past that have worked for you, then it is a good idea to try these. They should be comfortable to do. Starting new activities or exercises that a friend or YouTube has suggested is not always the best idea – no 2 people or bodies are the same.
  • Ice/Heat Therapy: Applying ice or heat to the affected area can help reduce pain.
  • Don’t worry about perfect posture! Whatever is comfortable is good but perhaps don’t stay in that posture for 12 hours! Keep moving and changing position, and you can revert back to an old faithful if you start getting uncomfortable again.
  • Over-the-counter pain medication: Anti-inflammatory medicine such as ibuprofen can help relieve pain and inflammation. Paracetamol is a proven safe and effective painkiller when taken regularly. There are other analgesics like co-codamol you can get, but probably best to check with your local pharmacist first in case any of these interact with other medications you are on or you shouldn’t be taking with certain conditions that people have.
  • Physiotherapy: Obviously, we are biased, but seeking help from a Physio can reduce pain, shorten recovery times and overall make you feel better when you take action to improve your symptoms
  • Sleeping position: don’t worry about the perfect/best position for sciatica – it is what is most comfortable for you. This could be with pillows between your legs when you are on your side. It could be lying on your front. It could be on your back with a pillow under your knees. We want the back and nerve to settle and ‘calm down’

It is important to consult a healthcare professional before starting any new treatment for sciatica to ensure it is safe and appropriate for your individual needs. Get in touch with our team for more information about what might be right for you.

Can physiotherapy help my Sciatica pain?

Absolutely! Physiotherapy is an excellent option for managing sciatica pain. Physio can help you get back to feeling like yourself again, one of our physiotherapists will work with you to create a personalised treatment plan that addresses the root cause of your sciatica pain. This may include exercises to improve flexibility, alleviate pain, and strengthen the muscles that support your lower back, and also show you techniques to correct any posture or muscle imbalances that may be contributing to your sciatica pain.

What’s next?

Simply get in touch with one of our team members or book an appointment online to find out what treatment will work best for you. With the right physiotherapy plan, you can get back to doing the things you love, pain-free!


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Got a question? Want to know more about our treatments and classes? Or need to discuss a pain that you just can't get to go away?

Our team are ready to chat to you today to work out the best plan of action to get you back to full strength and fitness.

01752 656340

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