What helps sciatica pain?
Last updated September 3, 2026.
Sciatica usually improves on its own in a few weeks to a few months. What helps: staying as active as pain allows (bed rest makes it worse), gentle back and buttock stretches, heat or ice for 15 to 20 minutes, anti-inflammatories if safe for you, and sitting as little as possible. Walking is usually the most comfortable exercise. See a doctor if severe pain is not improving after a couple of weeks, and go to the emergency department immediately for leg or foot weakness, numbness around the genitals or buttocks, or loss of bladder or bowel control - those signal nerve damage that cannot wait. Pymander is a free AI doctor, 24/7 by text, and can help you sort sciatica from other leg pain.
What to do
- Keep moving: bed rest beyond a day or two worsens sciatica.
- Break up sitting: lumbar support plus standing every 30 minutes.
- Stretch daily: lower back, buttock, hamstring - guided by a physio sheet or professional.
- Know the emergency trio: leg weakness, saddle numbness, bladder or bowel change.
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