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How to Relieve Sciatic Nerve Pain at Home: Effective Remedies and Exercises

Sciatica is rough and can be very painful. Many of my clients, including me, have suffered from sciatica from time to time so I want to give you guys some movements that may help calm it down.

Sciatic pain emits mostly from your lower back, to your butt cheek and down the back of your leg, and you might even feel that pain anywhere within that area.  The pain can feel like a light ache, a sharp, burning sensation or excruciating pain, and sometimes it may even feel like an electric shock.

The first thing to do to relieve sciatic nerve pain is trying to find out what helps alleviate the pain. If sitting too long causes the pain, try standing until the pain subsides a bit.

Try putting pillows under your legs if sleeping on your back causes pain or numbness. Whatever the movements or positions are, try spending less time in them as much as possible.

Keep in mind that relieving sciatic nerve pain will take some time, so be patient. Just keep identifying the things that rile up the nerve up and find ways to modify that movement or position. 

Relieve Sciatic Nerve Pain After 40

Stay Active

While it may seem counterintuitive, regular physical activity can help alleviate sciatic pain. Focus on low-impact exercises like walking, swimming, or cycling to keep your muscles and joints flexible.


Stretching and Strengthening

Incorporate stretching and strengthening exercises that target the muscles supporting your back and hips. Yoga and Pilates can be particularly beneficial.


Maintain a Healthy Weight

Excess weight can put additional stress on your spine and contribute to sciatica. A balanced diet and regular exercise can help you maintain a healthy weight.


Ergonomic Adjustments

Ensure that your workspace is ergonomically friendly. Proper chair support, desk height, and computer positioning can reduce strain on your back.


Heat and Ice Therapy

Applying heat or ice packs to the affected area can help reduce inflammation and relieve pain. Alternate between heat and ice for the best results.


Professional Help

If your symptoms persist, consider consulting a physical therapist, chiropractor, or medical professional. They can provide tailored treatment plans and interventions such as spinal adjustments, massage therapy, or medication.


Nutrition Tips for Sciatica Relief

Anti-Inflammatory Foods

Incorporate foods with anti-inflammatory properties into your diet, such as leafy greens, berries, fatty fish (like salmon), nuts, and seeds.



Staying well-hydrated supports spinal health by maintaining the elasticity and fluidity of the intervertebral discs.


Vitamins and Minerals

Ensure you’re getting enough vitamins and minerals that support nerve health, such as B vitamins, magnesium, and vitamin D.


Sciatica can be a painful and limiting condition, but with the right approach, you can manage and even prevent its impact on your life. By staying active, maintaining a healthy weight, making ergonomic adjustments, and following a balanced diet, you can help reduce your risk of sciatica and maintain a vibrant, active lifestyle after 40. Remember, always consult with healthcare professionals for personalized advice and treatment options tailored to your specific needs.

Sciatica and the Desk Jockey: Tips for Office Workers

For many of us, spending long hours at a desk is a daily reality. While this work style is common, it can also contribute to various health issues, including sciatica. Sciatica is a condition characterized by pain radiating along the path of the sciatic nerve, which runs from your lower back through your hips and buttocks and down each leg. For desk workers, understanding how to manage and prevent sciatica is essential for maintaining health and productivity.


What Causes Sciatica in Desk Workers?

Prolonged sitting and poor posture are significant contributors to sciatica among office workers. Here are some specific factors that can lead to sciatic nerve pain:


Sedentary Lifestyle

Sitting for extended periods can lead to muscle stiffness and reduced blood flow, which can irritate the sciatic nerve.


Poor Ergonomics

An improperly set up workspace can place unnecessary strain on your lower back and hips, exacerbating sciatic nerve issues.


Weak Core Muscles

A strong core supports the spine, but many desk workers have weakened core muscles due to prolonged sitting, increasing the risk of back problems and sciatica.


Improper Posture

Slouching or leaning forward for long periods can put additional pressure on the lower back and sciatic nerve.


Recognizing Sciatica Symptoms

Sciatica symptoms can vary but often include:


  • Pain in the lower back, buttock, and down the leg

  • Numbness or tingling in the affected leg

  • Weakness in the leg or foot

  • Sharp, shooting pain that can worsen with prolonged sitting or certain movements

  • Strategies to Prevent and Manage Sciatica

  • Optimize Your Workspace: Ensure your desk and chair are ergonomically designed. Your chair should support your lower back, and your feet should be flat on the floor or on a footrest. Your computer screen should be at eye level to avoid neck strain.


Take Regular Breaks

Stand up, stretch, and walk around every 30 to 60 minutes to reduce stiffness and improve circulation. Simple stretches can help relieve tension in your lower back and legs.


Practice Good Posture

Sit with your back straight and shoulders relaxed. Avoid crossing your legs, and keep your knees level with your hips.


Strengthen Your Core

Incorporate exercises that strengthen your core muscles into your routine. A strong core provides better support for your spine and can help prevent sciatica.


Stay Active

Engage in regular physical activity outside of work hours. Activities such as walking, swimming, and yoga can help maintain flexibility and reduce the risk of sciatic nerve pain.


Use Supportive Gear

Consider using lumbar support cushions or ergonomic seat cushions to provide additional support and reduce pressure on your lower back.


Stay Hydrated and Eat Well

Proper hydration and a balanced diet rich in anti-inflammatory foods can support overall spinal health. Foods like leafy greens, berries, nuts, and fish rich in omega-3 fatty acids can help reduce inflammation.


Exercises and Stretches for Sciatica (VIDEO)

Sciatic Hamstring Stretch

Sciatic Hamstring Stretch

Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh. Reach toward your ankle. Keep your knee, neck, and back straight.

Feel the stretch in the back of your thigh.

Hold for 5 to 10 seconds. Repeat  2 to 3 times.


Sciatic Piriformis Stretch

Sciatic Piriformis Stretch

Sit on a chair with your legs out in front of you. Bend your right leg, putting your right ankle on top of the left knee.

Lean forward and allow your upper body to reach toward your thigh.

Hold for 15-30 seconds. This stretches the glutes and lower back.

Repeat on the other side.




Sciatic Nerve Flossing

Sciatic Nerve Flossing

Sitting upright with knees and feet shoulder width apart, extend one leg straight and flex the foot towards the body.

Next, tilt the head backwards. Release by bringing the head back down, chin towards the chest, and bring the leg back, a bit past 90⁰ towards one’s buttocks.

Repeat this with the opposite leg.

Perform this exercise 10 times, 2-3 times per day.

Sciatic Supine Nerve Slide

Sciatic Supine Nerve Slide

Lying on your back interlace the hands at the back of the affected knee. Extend the knee away from you with the toes coming back towards the head and move the leg into the position in which you start to feel light tension.

Flex the leg back to a bent knee position pointing the toes towards the ground whilst you are lowering the leg, draw the chin to the chest.

As you then begin to extend the leg again, rest the head back onto the mat

Sciatic Supine Nerve Slide - Leg Up

Sciatic Supine Nerve Slide - Leg Up

Lying on your back interlace the hands at the back of the affected knee. The knee is stacked over the top of the hip in this position

Extend the knee towards the roof with the toes coming back towards the head and move the leg into the position in which you start to feel light tension.

Lower the leg back to a bent knee position pointing the toes towards the ground whilst you are lowering the leg, draw the chin to the chest

As you then begin to extend the leg again, rest the head back onto the mat



By making small adjustments to your workspace and lifestyle, you can significantly reduce your risk of sciatic nerve pain and enhance your overall health and productivity.

Remember, if you experience persistent or severe symptoms, it’s important to consult a healthcare professional for personalized advice and treatment options.

Ready to Take Control of Your Sciatica?

Don't let sciatica keep you from living your best life. Our online Sciatica Relief Fitness Program is designed specifically for desk workers and those over 40 to help manage and prevent sciatic nerve pain through tailored exercises, stretches, and expert guidance.


Join our program today and discover how you can:


  • Alleviate sciatic pain

  • Improve your posture and ergonomics

  • Strengthen your core muscles

  • Stay active and healthy despite a sedentary job

  • Ready to get started? Contact me now to learn more about our comprehensive Sciatica Relief Fitness Program and take the first step towards a pain-free life!  


Let's work together to help you feel better and move better, every day.

Coach JB




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