Sciatica—pain that radiates along the sciatic nerve from your lower back down through your hip and leg—can be sharp, burning, or achy. While severe or persistent cases need medical evaluation, gentle movement and smart self-care can bring noticeable relief in minutes to hours.
Here are doctor- and physical therapist–recommended strategies you can try right now at home.
🩺 First: Know When to Seek Help
Stop stretching and call a healthcare provider if you experience:
- Numbness in both legs
- Loss of bladder or bowel control
- Severe weakness (e.g., foot drop)
- Pain lasting more than 2 weeks without improvement
These may signal a serious condition like cauda equina syndrome or significant nerve compression.
🧘 3 Gentle Stretches for Immediate Relief
