Sciatica is a painful condition that occurs when the sciatic nerve—running from the lower back down through the hips and legs—becomes irritated or compressed. The result? Shooting pain, numbness, or tingling that can make simple daily activities a challenge.

While sciatica can be frustrating, there are practical ways to reduce pain and support your recovery. Here are six tips that may help relieve symptoms and prevent flare-ups.

1. Avoid Running

High-impact activities like running can place added stress on your lower back and worsen sciatic nerve irritation. During a flare-up, it’s best to pause running and focus on lower-impact movements that promote healing.

2. Take a Break from Intense Workouts

Pushing through with heavy exercise or high-intensity training can inflame the sciatic nerve further. Instead, try incorporating gentle stretches such as Downward Facing Dog, Child’s Pose, and seated spinal twists. These poses help loosen tight muscles, reduce pressure on the sciatic nerve, and improve flexibility.

3. Use an Ice Pack to Reduce Inflammation

Icing the lower back area where the sciatic nerve originates can help decrease inflammation and dull pain. Try applying an ice pack wrapped in a towel for 15–20 minutes at a time, several times a day, especially after activity.

4. Watch Your Posture

Poor posture—especially while sitting—can contribute to sciatic nerve compression. Be sure to sit with your feet flat on the floor, avoid crossing your legs, and use a lumbar support cushion if needed. Maintaining a neutral spine posture throughout the day helps take pressure off the lower back.

5. Take Gentle Walks or Movement Breaks

While rest has its place, staying sedentary for long periods can actually slow down recovery. Short walks, light stretching, or simply changing positions frequently can keep your muscles engaged and promote circulation without straining your back.

6. See a Chiropractor to Address the Root Cause

While these at-home strategies can offer relief, they often don’t address the underlying cause of sciatica—such as spinal misalignment, disc issues, or nerve compression.

A chiropractor can help identify the root of your sciatic pain through a thorough assessment. With tailored adjustments and care plans, chiropractic treatment may relieve pressure on the sciatic nerve, restore mobility, and prevent future episodes.

You Don’t Have to Live with Sciatica

If sciatica is interfering with your work, sleep, or quality of life, don’t wait. Book an appointment with our clinic today to see if chiropractic care is right for you. We’ll help uncover what’s causing your pain and work with you to find long-term, drug-free relief.

Click here to schedule your consultation.