The short answer: the NHS says to stay as active as you can, start gentle exercises early, and use heat packs on sore areas. Sciatica usually gets better in a few weeks to a few months. But if you have sciatica in both legs, numbness around your genitals or bottom, or bladder or bowel changes, get emergency help straight away.
It can feel like nothing else. A burning line from your bottom to your foot. You can’t get comfortable sitting, and lying down doesn’t fix it either. Even a sneeze makes you brace.
The good news is that there’s usually plenty you can do at home. Start by checking that sciatica is what you’re dealing with.
Is it sciatica?
Sciatica happens when the sciatic nerve is irritated or squeezed. This nerve runs from your lower back to your feet. The NHS says a slipped disc is the most common cause. Other causes include spinal stenosis, where the space for the nerves narrows, and back injuries.
The NHS lists these typical signs:
- Sharp or burning pain down the back of one leg, often through the buttock, foot and toes
- Tingling or pins and needles
- Numbness or weakness
- Pain that’s worse when you move, sneeze or cough
Any back pain is usually milder than the leg pain. The NHS says back pain on its own probably isn’t sciatica.
Hips can confuse things. Cleveland Clinic says hip problems usually cause groin pain, or pain when you put weight on the hip or move it. Sciatica usually starts in the lower back, and numbness, tingling and weakness point more towards the nerve. Our guide to what hip pain means can help you tell them apart.
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What helps at home
- Keep up your normal activities as much as you can. The NHS says moving may hurt, but it isn’t harmful and can speed recovery.
- Don’t sit or lie down for long periods. Cleveland Clinic says a short rest on the first day or two can help, but too much rest can make pain worse and slow recovery.
- Try heat. The NHS suggests heat packs. Cleveland Clinic suggests ice for the first few days, then heat, for about 20 minutes at a time. Keep a cloth between the pack and your skin.
- Ask a pharmacist about painkillers. The NHS says paracetamol is unlikely to help, and that it isn’t clear how much anti-inflammatories such as ibuprofen help.
Night-time can be the hardest part. Cleveland Clinic says lying on the side opposite your pain can take pressure off the nerve. There’s more in how to sleep with lower back pain.
How long does sciatica last?
The NHS says usually a few weeks to a few months, and sometimes longer. It can come back. Cleveland Clinic says many cases improve within four to six weeks without medical treatment, and that more severe cases can take longer.
If it doesn’t settle, the NHS says the main treatments are exercises, painkillers and physiotherapy. Specialists may consider injections or surgery if the pain is severe and nothing else has worked.
Four gentle sciatica exercises
The steps below are the examples Cleveland Clinic gives. It says a physical therapist can show you how to do them safely, so see one if you can. The NHS also has a free video of gentle sciatica exercises.
A word on pain. The NHS says everyday movement may hurt without doing harm. But its exercise video says to stop immediately if you feel any pain or become unwell. Our reading is simple: keep up your normal day, and stop any exercise that brings on pain. Then ask a physiotherapist which moves suit you.
1. Knee to chest
- Lie on your back with your knees bent or your legs straight.
- Bring one knee towards your chest. Hold behind your thigh or over your shin until you feel a gentle stretch.
- Lower your leg and switch sides.
2. Cat-cow
- Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
- Slowly round your back towards the ceiling.
- Let your belly drop, and lift your chest and tailbone.
- Move slowly and breathe as you switch between the two.
3. Bridge
- Lie on your back with your knees bent and your feet flat, about hip-width apart.
- Tighten your belly and squeeze your buttocks. Lift your hips until your body forms a straight line.
- Hold for a few seconds, then slowly lower down.
4. Lower back extension
- Lie on your stomach with your hands under your shoulders.
- Keep your hips relaxed on the floor. Gently press up to lift your chest and slightly arch your lower back.
- Slowly lower your chest back down.
Cleveland Clinic doesn’t give a set number of repeats for these. Arthritis UK’s general back exercise advice is to do each one a few times at first and build up gradually. That’s a sensible way to begin. The NHS says its video exercises are general and aren’t aimed at any specific cause, which is why personal advice is worth having.
One stretch to be careful with
Arthritis UK warns that a hamstring stretch, with one leg up on a chair, may pull on the sciatic nerve and feel worse if you have acute sciatica. If you’re not sure, ask a physiotherapist first. For other back-friendly moves, see our exercises for lower back pain.
When to get help
Go to the emergency department or call emergency services if you have:
- Sciatica on both sides
- Severe or worsening weakness or numbness in both legs
- Numbness around your genitals, inner thighs or bottom
- Trouble starting to pee, being unable to pee, or losing control of your bladder, if that’s not normal for you
- Not noticing when you need to poo, or losing control of your bowels, if that’s not normal for you
The NHS says these may be signs of a serious back problem. Don’t drive yourself. Ask someone to take you, or call an ambulance, and bring your medicines.
See your doctor if:
- The pain hasn’t improved after a few weeks of home treatment
- It’s getting worse
- It stops you doing your normal activities
- You have new or worsening weakness or numbness in your leg or foot
Your next step
Today, get up and walk around a little more often than feels natural. Then try exercise 1, gently. If you have any of the warning signs above, skip the exercises and get help now.
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Quick questions
What is the best way to ease sciatica at home?
The NHS says to stay as active as you can, do regular sciatica exercises, start gentle movement early, and use heat packs on sore areas.
Is walking good for sciatica?
Keeping active is the main advice. The NHS says to keep up your normal activities as much as you can, and Cleveland Clinic suggests low-impact activities such as walking, swimming or yoga.
Should I rest with sciatica?
Not for long. The NHS advises against sitting or lying down for long periods. Cleveland Clinic says a short rest on the first day or two can help, but too much can slow recovery.
How long does sciatica last?
The NHS says usually a few weeks to a few months, and sometimes longer. It can also come back. Cleveland Clinic says many cases improve within four to six weeks.
When is sciatica an emergency?
Get emergency help if you have sciatica on both sides, weakness or numbness in both legs, numbness around your genitals or bottom, or changes in your bladder or bowels.
This article is general information, not medical advice. If you’re worried about your back or leg pain, please talk to your doctor.
Sources
- NHS. Sciatica. Reviewed December 2024.
- NHS. Exercises for sciatica. Reviewed March 2026.
- Cleveland Clinic. Sciatica.
- Cleveland Clinic. How To Get Better Sleep With Sciatica Pain.
- Arthritis UK. Back pain: information and exercise sheet.
- Arthritis UK. Exercises for the back.
- Arthritis UK. Back pain: symptoms, causes and treatment.