How to Relieve Sciatica Back Pain and Treat It at Home

November 26, 2022

How to Relieve Sciatica Back Pain and Treat It at Home

Sciatica back pain can feel extremely unpleasant, but there are natural remedies that can help. 

Sciatica back pack occurs due to the inflammation or compression of a nerve, which leads to shooting pain down the back of one leg and in the lower back. 

The sciatic nerve is the longest nerve in the body and can create feelings of numbness anywhere along the sciatica nerve pathway. In addition to pain, sciatica can lead to difficulties with general movement and can stop us from living life as normal. 

Although these symptoms can be stressful, there are simple solutions available that can help to minimize sciatica back pain and support us with healing and recovery. 

Let’s explore everything there is to know about this type of pain and how to relieve sciatica back pain naturally and at home. 

Sciatica nerve flare ups can occur for a variety of reasons

There are many different reasons for sciatica nerve pain to occur, however some tend to be more common than others and the pain can often return after recovery in some circumstances. 

Let’s explore the three most common reasons that sciatica back pain occurs. 

Bulging disc

This is one of the most common reasons for sciatica back pain to take place. The pain begins when disc material presses against a nerve root and compresses nerve tissues, ultimately causing sciatica pain. 

A burning, tingling feeling can also occur, radiating from the top of the buttox and down the back of the leg. 

Spinal stenosis 

Due to the pressure that spinal stenosis can put on the spinal cord and nerves within the spine, the sciatic nerve root can often become irritated.

An individual having spinal stenosis doesn’t always mean that they will experience sciatica, however it is common for spinal stenosis to trigger sciatica from time to time. 


The risk of experiencing sciatica due to ageing increases after the age of 50, mainly due to bone and muscle changes over the years. 

Sciatica back pain can also occur as a result of carrying excess weight, back and pelvic spasms and pelvic injuries. 

Pregnant women are also commonly known to suffer from sciatica back pain 

In addition to the excess weight gained during pregnancy, there are a large amount of hormones being produced during this time that causes loosening to the ligaments, which are in place to hold the vertebrae together. 

Once this happens, the spine can become unstable and lead to nerves being pinched and inflamed, causing sciatica. 

The good news is that pregnancy sciatica doesn’t last beyond the pregnancy term, and there are effective ways to decrease this pain during a woman’s pregnancy.


How to relieve sciatica back pain with exercise  


Although walking might be the last thing that you feel like doing whilst experiencing sciatica pain, walking increases blood flow to the area which can help with reducing inflammation and supporting the affected area with more movement in general. But remember to check with your doctor or physician before doing anything to relieve pain at home.


Pilates can be extremely beneficial for sciatica back pain due to the core strengthening effects it has. It is also a gentle practice and doesn’t put a lot of stress on the body, making it a great source for movement during this period. 


The important thing to remember when practicing yoga to relieve sciatica symptoms is that as long as you are stretching your spine and opening out your hips, your sciatica symptoms have a good chance of improving. 

The top three yoga poses to support sciatica symptoms are the child’s pose, downward facing dog and the half moon pose. 

How to relieve sciatica back pain at home

Apply cold therapy to the area 

Cold therapy can be a good solution for sciatica pain, however this should be applied only when sciatica initially flares up. This will increase blood flow, then as time goes on, cold therapy should be switched out and heat should be applied directly to the area. 

Practice sciatica back pain exercises

Having a sciatica home exercise routine is a fantastic way to maintain mobility and prevent further problems around this area. Let’s explore three of the exercises for relieving sciatica back pain.

Knee to chest stretch 

  1. Laying flat on your back, tighten the stomach muscles, then pull the knee towards the chest until you feel a comfortable stretch in the lower back/buttocks area. 
  2. Hold this stretch for 30 seconds. 

Supine Piriformis stretch

  1. Lay flat on your back, pull your right leg over your opposite knee and put one hand on top of your knee and the other hand over your ankle. 
  2. Slowly pull your leg towards your opposite shoulder until you feel a stretch through your glutes. 
  3. There shouldn't be any pinching feeling or discomfort from this stretch - it should feel gentle, relaxed and therapeutic. 

Pelvic Tilt stretch

  1. Starting in the bridge pose, position your knees hip width apart 
  2. Get into a neutral spine position, then inhale and lift all the way up to bridge position
  3. Exhale as you go lower down and tap your buttocks on the floor.
  4. Repeat up to ten times. 

Apply heat therapy to the area 

Heat therapy is the most effective natural solution for relieving sciatica back pain, due to its ability to target pain and inflammation directly, and for longer periods of time. 

It is also the only remedy that connects with muscles at the source of the pain, making it the quickest and most successful go-to solution. 

Luckily, you can relieve sciatica back pain at home and practice these exercises with Biomat!

The Biobelt is a simple and fast-acting solution for sciatica back pain, using negative ion technology to reduce inflammation, improve mobility and improve blood circulation. 

Simply place the Biobelt around the back of the upper leg or on the lower back whilst working at your desk or watching tv and enjoy the soothing sensations of this product working its magic into the body. 

Shop the Biobelt 

Or you can try using the Biomat for practicing any of these gentle exercises we suggested above. All of our products have heat therapy, soothing amethyst healing benefits and state of the art technology designed to help you relieve pain at home easily.

Shop the Biomat

Find your favorite Biomat product and see for yourself how you can start feeling and living better!

Disclaimer: This information is not intended to cure, diagnose or treat medical conditions. Please consult with a qualified health practitioner before beginning any new health program.