- 1). Consult a physician. Sciatic pain results from a variety of health conditions including, but not limited to, herniated disc, degenerative disc disease or spinal stenosis. Consult a physician for a diagnosis of the specific health issue creating your sciatic pain.
- 2). Choose a course of treatment. Once you have a diagnosis, you might choose any combination of the following: pain medication as prescribed by your doctor, herbal remedies, application of heat or ice to the afflicted areas, acupuncture, massage therapy, and/or hydrotherapy to alleviate pain. The most effective way to permanently eliminate sciatic pain is through movement and exercise, such as the following.
- 3). Stretch the back. From a seated or standing position, fold the upper body as far forward as is comfortable. If standing, let the knees be relaxed rather than locked. Hold for 5 seconds, and come up by unrolling the spine so the neck and head face downward until the shoulders are stationed over the hips.
- 4). Elongate the front of the body. From a prone position on the floor or standing or sitting upright, inhale and raise upper breastbone (sternum) so that the abdominal muscles pull taut. Avoid pulling the tailbone back; instead, think of pressing the hip bones forward. Hold 1 to 5 seconds, then relax and gently lower the sternum to the original position.
- 5). Stretch the back of the legs. Begin either by resting on your back on the floor or sitting up on chair. One leg remains bent with the foot on the floor. Straighten the other leg and flex the foot (if on floor, leg points to ceiling; if seated, the heel of the straight leg is on floor, toes pointed to ceiling). Loop a stretchy band over your foot (or just use your arms). If on the floor, pull the leg closer to the body, without bending the knee. If on a chair, exhale and fold slowly forward, keeping the leg straight. Hold for 5 to 10 seconds. Repeat on the other side.