How To Get Rid Of Sciatica (Sciatic Nerve Pain) With 8 Effective Remedies

By Jessica Kelley | Health

how to get rid of sciatica

Sciatica is a leg pain which is the result of a pinched sciatic nerve in your lower back. It usually affects your lower body starting from your lower back, hip, legs (outer side) and all the way to your foot.

Caused by a pinched sciatic nerve, it is usually experienced in a single leg and can at times be intolerable.

What is a Sciatica Nerve?


In medical terms, lumbar radiculopathy is another name for sciatica pain which is related to the sciatic nerve. Sciatic Nerve is reportedly the largest nerve in your body and runs from both sides of the lower back to down till the back of your thighs.

Further, it goes till your foot and connects its muscles with the spinal cord. Sciatica nerve consists of five nerves which together make up the largest sciatica nerve.

Sciatica Pain Symptoms

Sciatica pain usually affects either side of your body with the pain starting from your lower spine till the back of your leg. The most common symptoms of sciatica experienced by those affected are:

  • Pain in the lower back that gets worse with long hours of sitting.
  • Continuous pain on either side of your back.
  • ​Uneasiness and difficulty in leg or foot movement
  • ​Burning sensations in the leg. The intensity can vary from mild to sharp, and it may also not be experienced by everyone.
  • ​Numbness and Weakness in your foot/leg.

You must immediately consult a doctor if the pain lasts for more than seven days or keeps on getting worse with every passing day. If you are experiencing severe pain combined with numbness or weakness, these symptoms will help to assess the severity of your case.

Treatment of Sciatica Pain

The most common cause of sciatica pain is slipped disk, also called herniated disk. The pain, however, may also be a result of some accident, injury, pregnancy, etc.

There are various ways to treat the pain which has been reportedly helpful in most cases. Let us discuss how to get rid of sciatica with effective remedies.

1. Turmeric


Turmeric is an active ingredient that acts as a natural remedy to sciatica pain as it has important anti-inflammatory properties.

For this treatment, take one cup of boiled milk and add one teaspoon of turmeric to it. You could also use honey and cinnamon to it for taste. Take this two times a day.

Note: If you are on any medication for diabetes, gallstones or blood thinners, please consult your doctor or appropriate turmeric intake.

2. Massage Therapy


This massage would not be a soothing and as it will involve trigger point therapy. It can be very effective especially is you are experiencing muscle spasm and will also help in healing.

 If you are not comfortable with it, you can also use the second alternative which is nutmeg and sesame massage. 

You can use a mixture of sesame oil and nutmeg powder for this massage therapy. For this, you will need three tablespoons of nutmeg powder and one cup of sesame oil. Mix It well and heat it for some it.

Let it cool then until It is reasonably warm and then starts with your massage. Try to do this 2-3 times a day for a few weeks.

3. Fenugreek Seeds


Just like turmeric, fenugreek seeds also have anti- inflammatory properties that can help you relieve from inflammation and pain.

 For this remedy, you will have to take some fenugreek seeds and grind them. After grinding, add them to a cup of milk and heat the mixture until it boils and gets slushy.

Once that is done, apply it on the affected area and leave it there for a few hours to show its effect. You will have to repeat it a few times a day to get the results.

4. Valerian


The Valerian Root is an effective remedy to deal with nerve pain and sciatic pain caused by muscle spasm. It comprises of the oils that are effective in releasing the tension and letting the muscles relax.

You can either take this herb in the form of tea or as the supplements, whichever way suits you.

For making the tea, boil a cup of water and then add a dried valerian root into it. Let it brew with steam for 10 minutes, and then your valerian root tea is ready. Take it few times a day for a few weeks to get results.

5. St John Wort


St John Wort is a plant with yellow flowers which has been very useful for treating sciatica pain for decades.

It has amazing anti-inflammatory and antioxidant properties that enable your body to regenerate tissue formation and eventually relieve you of sciatic pain.

It is available both as an oil and as a supplement so you can choose whatever works the best for you. However, you must note that it may interact with some medications and you must check on that before you used it.

6. Cold or Hot Compress

Using hot or cold compress to alleviate pain and inflammation is a tried and tested therapy.

 While the cold compress will help to cater to numbness and swelling, the hot compress will contribute to relaxing the muscles and release the tension that leads to the nerve getting pressed again and again.

Heating pad is a great choice when it comes to Hot Compress Therapy


You can also use the combination of both hot and cold compress if that works well for you. For this, you can begin with the thermal treatment and conclude with the cold one. However, you must note that if you have problems and issues with blood circulation, then you must refrain from using the cold compress.

7. Devil’s Claw

An herbal way to treat Sciatica Pain is Devil’s Claw. It is a herb with anti-inflammatory properties and analgesic properties, and it has been used effectively to treat nerve pain, headaches, arthritis, etc.

It is bitter in taste, and yet most of the people have seen good results, it is recommended to consult your doctor for any medical interactions and dosage requirements before you begin its intake.

8. Exercise

Exercise and physical activity can do significant help in reducing the pain. It is recommended to workout regularly as it gives the muscles much-needed strength to speed up the recovery process.

Sciatica Exercise PDF file: Click here do download

 Different kinds of exercises can be helpful but here are some of the most efficient ones:

#Knee to Chest Stretch

#Yoga Poses

#Knee to Opposite Shoulder

#Reclining Pose

Note: If you do not have the habit of exercising much then you must not expect yourself to be as flexible as you see the people on television and YouTube to be. Those who demonstrate that to you, have great flexibility as they have been doing that for years.

#Sitting Exercise For Back Pain Relief:

sciatic nerve massage with tennis ball

10. Sciatica Massage Contraindications

  • Downward-Facing Dog (Adho Mukha Svanasana) in Yoga
  • ​Hamstring Stretches

  • Single Leg Circle
  • exclamation-triangle
    Forward folding


With the above remedies, you will find relief from the pain but make sure you make these a routine. Regular exercise or workout, not intense one, and treatment has shown improvement is nearly 60% of the cases.

Make sure you do not sit for prolonged hours and take proper precautions which will prevent the condition from getting worse.



About the Author

I am Jessica, co-founder of We work to inspire, educate and empower our readers with all the latest updates and authentic information. Our goal is to bring up the “Healthy attitude” among people in the world. On you will find high-quality health information, fitness tips, diet charts and answer to all your health queries.