Sciatica, or sciatic nerve pain, is one of the most common causes of lower back and leg discomfort. It happens when the sciatic nerve — the longest nerve in the body, running from the lower spine down through the legs — becomes irritated or compressed. The pain can range from mild discomfort to severe, shooting pain that interferes with daily life.
While medical treatment is sometimes necessary, many people find relief through natural remedies that reduce inflammation, improve mobility, and support long-term healing.
1. Heat and Cold Therapy
Cold packs reduce inflammation and numb sharp pain.
Nerve pain reliefSciatica home remediesHeat pads relax tight muscles and improve blood flow.
👉 Alternate between heat and cold for 15–20 minutes to maximize relief.
2. Gentle Stretching and Yoga
Simple stretches can relieve pressure on the sciatic nerve.
Knee-to-chest stretch
Seated spinal twist
Sciatica guidebookSciatica treatmentPigeon pose (modified if needed)
👉 Always move slowly and avoid forcing your body into painful positions.
