Sciatica is a pain disorder characterized by radiating pain, numbness, and tingling in the lower back and down the legs. It’s an extremely common condition, affecting an estimated 40% of people at some point in their lives. Fortunately, there are a variety of ways to ease sciatica pain.

Exercise is often touted as the most effective treatment for sciatica. Strengthening the muscles surrounding the spinal column can help to support it and relieve pressure on the sciatic nerve. Gentle stretching exercises that target the glutes, hamstrings, and lower back can be particularly beneficial. It’s important to start slowly and gradually increase the intensity of the exercises as tolerated.

Heat therapy is another great way to ease sciatica pain. Applying heat increases blood flow to the affected area, which can relax the muscles and reduce pain. You can purchase a heat wrap from your local pharmacy, or simply soak in a hot bath or use a hot water bottle on the painful area.

Massage therapy may also provide relief from sciatica pain. A massage therapist can apply pressure to trigger points, release muscle tension, and reduce inflammation. Massage can also increase blood circulation and relaxation. While there isn’t strong evidence that massage is an effective sciatica treatment, many people find it helpful.

Another option is acupuncture. While the scientific evidence for its effectiveness is mixed, many people with sciatica have reported relief following acupuncture.

For more serious, long-term cases of sciatica, medications or surgery may be necessary. A doctor can help you decide on a course of action.

Sciatica can be a painful and debilitating condition, but fortunately, there are a variety of treatments available to ease the pain. By combining exercise, heat therapy, massage, and acupuncture with medications and/or surgery, many people can find relief from their symptoms.