What is sciatica?

Sciatica is the name given to pain that radiates from the sciatic nerve, which is the longest nerve in the body. It runs from your lower back, through your hips and buttocks, and all the way down the back of leg to your foot. Sciatica pain is usually caused by compression of the nerve and normally resolves itself without any medical attention. In some cases, you will require help to manage it.

How to recognise sciatica

Understanding the signs and symptoms of sciatica is important, in order to seek appropriate medical attention. Symptoms¹ and signs might include:

• Sharp pain (rather than a throbbing or dull ache) that extends from the lower back into the buttock, thigh and potentially down the back of your leg to the foot.
• Can cause weakness in the leg or foot.
• Pressure, numbness, tingling and/or a burning sensation are other common symptoms.

Pain may happen suddenly or take longer to develop, with movement or coughing potentially making it worse.

Sciatica treatment at home

Sciatica usually gets better in a few weeks to a few months, but it can sometimes last longer. It can also return if you've had it before.¹

Around 90% of people with sciatica pain get better without medical intervention - most within four to six weeks and sometimes less.² Contrary to popular belief, many people with sciatica put themselves on bed rest, thinking that this will help them to heal. It doesn't!³

The following recommendations for sciatica treatment at home may provide some relief:

Using hot/cold packs on your lower back – for the first 2-4 days use ice packs to help reduce inflammation of the sciatic nerve. After day 4, switch to alternating ice and heat several times a day. Leaving on for at least 20 minutes between use.²

Keeping active – this can help maintain your muscle strength and improve flexibility. In cases of extreme pain, avoid sitting or lying for long periods and try to move little and often throughout the day.

Taking effective pain relief – for example ibuprofen and other anti-inflammatory drugs may help to relieve pain and swelling.²

Avoid heavy lifting or twisting – gentle movement is ok but try and avoid putting too much strain on your back and legs.

Our article, Top 10 exercises for a healthy back, is also well worth a visit for tips and exercises you can try to help manage lower back pain, as recommended by our musculoskeletal team.

Sciatica and sleep

It’s common for those with sciatica to experience pain when lying down. Here are our recommendations for a good night’s sleep with sciatica:

• A good firm mattress that supports your spine.
• A pillow that keeps the alignment of your spine when lying down.
• If you sleep on your side, you may find it beneficial to use pillows in between the legs to maintain the alignment of the hip joint. Usually, one pillow is enough to do the trick.
• If you sleep on your back, try putting a cushions or pillows under the knees to create a small elevation, which helps relieve pressure from lower back.

Next steps

Follow these recommendations for a week or two and if there’s no improvement, contact your GP. They should be able to formally diagnose your condition, refer for specific treatments or further investigations if appropriate, and help you to manage the pain going forward.

References

1. Sciatica - NHS
2. Sciatica – Patient Info
3. Sciatica home remedies and self-care – Harvard Medical School