The sciatic nerve is the longest nerve in the body, running from the spinal cord down the back of each leg. "Sciatica" refers to symptoms associated with the sciatic nerve which usually result from an injury to the spinal cord or a herniated disc. Untreated, sciatic pain will dissipate on its own; however, it could take anywhere from four to eight weeks. There are steps you can take on your own to relieve pain and other symptoms resulting from an injury to your sciatic nerve.
Step 1
Apply cold compresses to your back. Place some ice in a clean towel or wrap a bag of frozen vegetables in a clean towel and apply to your back for 20 minutes. Repeat every two to three hours or as necessary.
Step 2
Apply warm compresses to your back two to three days after using cold compresses. Use a heating pad or towels warmed in the microwave. Apply to your back for 20 minutes or until the towels cool down.
Step 3
Do back stretches to release tension on the nerves. Stand with your feet together and bend over slowly to touch your toes. Try to hold it for 30 seconds. Use slow, steady movement to avoid further injury (see Resources below).
Step 4
Take an over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) such as acetaminophen or ibuprofen. Remember that these medications will only relieve a certain amount of pain. Consult your doctor if you experience any prolonged or more severe pain.
Step 5
Exercise regularly to promote flexibility and ease in mobility. Consider doing yoga to promote relaxation and to strengthen muscles in the back. If you don't typically exercise, start slowly by walking for 20 to 30 minutes daily.
Tips and Warnings
- Consider alternate treatment such as acupuncture or chiropractic massage. However, be sure to check with your doctor before participating in these activities.
