Sciatica
Self-Care
What helps in the first weeks — and the warning signs that mean stop and get seen.
Targets
The small number of cases that are an emergency.
How to Do It
- Numbness around the groin, buttocks or inner thighs (saddle area).
- Difficulty passing urine, or loss of bladder or bowel control.
- Weakness in both legs, or rapidly worsening weakness in one.
- Sciatic-type pain after a significant fall or accident.
- Fever, unexplained weight loss, or a history of cancer alongside new back pain.
Duration
Any of these — A&E or your GP today, not next week
Targets
Reducing pressure on an irritated nerve root so you can rest.
How to Do It
- Lying on your back, knees bent over a pillow or two.
- Lying on the pain-free side with a pillow between the knees.
- Some people prefer lying face-down on their elbows — if it eases the leg, it's worth having.
- Use whichever eases the leg pain. Leg pain retreating toward the back is a good sign.
Duration
Use as needed — but don't stay in bed all day
Targets
The single most evidence-supported thing you can do.
How to Do It
- Short, frequent walks beat one long one.
- Change position every 20–30 minutes rather than sitting it out.
- Prolonged sitting is usually the worst provoker — especially driving and low sofas.
- Bed rest beyond a day or two makes recovery slower, not faster.
Duration
A few minutes, many times a day
Targets
Restoring movement without flaring the nerve.
How to Do It
- Lying on your back: gently rock both bent knees side to side, small range.
- Pelvic tilts, 10 slow repetitions.
- Ankle pumps and gentle knee straightening while lying down.
- Rule: mild, brief symptoms that settle quickly are acceptable. Sharp pain travelling further down the leg is not — back off.
Duration
5 minutes, 2–3 times a day
Targets
Expectations — the thing that most affects how people cope.
How to Do It
- Most sciatic-type pain improves over weeks. Day-to-day it fluctuates; judge progress week to week.
- Track how far the pain travels down the leg, not just how much it hurts.
- Short-term painkillers are reasonable to stay mobile — ask a pharmacist or GP what suits you.
- Get assessed if it isn't improving after a few weeks, or sooner if it's worsening.
Duration
Review weekly
Leg pain that isn't settling? Assessment first — treatment only makes sense once the cause is clear.
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