How to Best Alleviate your Chronic Sciatica at Home

Uh-oh, you’re feeling pain in your lower back and legs! As the longest nerve in your body, your sciatic nerve runs from your lumbar spine to your buttocks and hips, down each leg, and into each foot. Sciatic pain, often simply called sciatica, occurs when the nerve is compressed. The pain can be mild or severe, but often persists and becomes chronic. 

If you think you might have sciatica, stop in to see the medical professionals at The Vanguard Clinic in St. Louis, Missouri. Our team of experts can help you experience relief from pain so you can get back to living life on your terms.

Causes of sciatica

Many conditions can trigger sciatica, such as:

Symptoms of sciatica

Symptoms of sciatica can vary from person to person, but commonly include:

Treat sciatica at home

When you’re in constant pain, it doesn’t seem possible that your sciatica will resolve on its own in a few months, but it’s true. In the meantime, try these time-tested home remedies.

Hot or cold therapy

Try a heating pad, hot bath, or ice packs on your aching hips, back, or buttocks. Cold compresses reduce inflammation around your sciatic nerve. Warmth and heat speed up your healing by amping up your blood flow.

Stretching exercises

Gentle stretches bolster your core strength, improve your flexibility, and increase your range of motion. Talk to our team about specific exercises you can do to stretch out the muscles behind your thighs and in your lower back.

Practice proper posture

Our team recommends that you check your posture every half hour or so. When you’re working at your computer, watching television, or standing for long periods, it’s easy to slump, which puts additional pressure on your sciatic nerve. 


Beneficial yoga poses ease stress on your sciatic nerve and gives you some much-needed relief. Search the internet for specific poses or try this site to see how yoga can help.


We suggest that you take easy walks around the block or make a few laps in your driveway. Exercise keeps your core and spine strong and helps prevent future problems.


While it sounds like it counteracts stretching, yoga, and exercise, don’t overlook the value of taking some time to just let your body rest and work to heal your aggravated sciatic nerve. 

Anti-inflammatory medication

Medicine is not our go-to choice, but chronic sciatica responds well to over-the-counter pain relievers like Ibuprofen that also reduce your inflammation.

Of course, if your sciatica persists and you can’t get relief with these at-home treatments, our team stands ready to help you with spinal adjustments to alleviate your pain. Call us at The Vanguard Clinic today or book a consultation online.

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