Did you know that sciatica, a type of lower back pain, has a lifetime prevalence of almost 50%? This means that almost half of the population will experience sciatica at least once in their life. If you’ve ever had back pain before, you might feel you have to grin and bear it. Throw on a hot pad, and wait until it all blows over. However, this is a misconception.You can experience relief from sciatica with a bit of advice from the experts. In hope of helping your back feel better, we put together this list of tips. Read on to learn how to do it! 

What Does Sciatica Feel Like?

The sciatic nerve is the largest nerve in the body, beginning in the lower back. It runs down the leg, forming a network of nerves down into the feet. This means symptoms can appear anywhere down the chain. Symptoms start when the sciatic nerve is damaged or pinched in some way. This damage causes tingling, burning, and shooting pain down the legs. Because symptoms of sciatica are common in the buttocks, leg, and feet, many people don’t associate the feeling with their back. Sciatica can happen when a back muscle is inflamed or a disc slips out of place, which puts pressure on the nerve. This can come from an accident, a spinal condition, or even pregnancy.

Sciatica Pain Relief 

In the short term, over-the-counter anti-inflammatory and pain relief pills can help relieve some of the symptoms of sciatica pain. In addition, heating pads can help relax tense muscles in the area.Experiencing long-term back pain relief is about eliminating the source of pressure on the nerve. A spine and neck expert can find the source of the nerve damage and correct it with the least invasive possible treatment.Sometimes, surgery is necessary to experience complete relief from sciatica. But, if it can be avoided, less invasive treatment is preferred. Corticosteroid injections and physical therapy are other common methods of relieving back pain.


If the cause of the back pain is muscular issues, some stretches and exercises can help retrain your core muscles and relieve tension in overactive back muscles. Let’s look at a few.

Knees to Chest

Begin by lying flat on your back, and tuck your knees into your chest. Hold them in with your arms for 30 seconds. Then release. You can also isolate each side by pulling in one leg at a time. 

Back Twist

Begin lying flat on your back, and bend one knee in. Keep the other leg extended to the floor. Twist your bent leg across the other leg.Keep your upper back on the floor, and hold the twist for 30 seconds before switching to the other side. 

Supporting Muscles

A pinched nerve can cause a ripple effect. There can be pain down the line from the back to the toes. Similarly, supporting muscles in the area can get tight and compound the problem.Stretch your quads by lying on your stomach and bending one leg behind you, and pulling it into your buttocks.In addition, you can do butterfly stretches, hip stretches, and glute stretches. You can also roll the area with a foam roller.  

Experience Complete and Lasting Relief From Sciatica

If you’re experiencing back pain or sciatica, the only way to treat the root cause is through the help of a professional. Pain-free living is not a pipe dream, it’s just a phone call away!At CNY Brain and Spine Neurosurgery, we’ve seen it all and can help you get back to normal. Contact us today and experience the difference!