My sciatic nerve pain can be so excruciating and debilitating that I can’t even get off the couch, or out of bed. How about you? I certainly don’t want to go through the trouble of going to the doctor. The good news is there is sciatica pain treatment at home that you can do.

As mentioned in my sciatica guide, common causes of sciatica can include a herniated disk, spinal stenosis (a narrowing of the spinal canal), or injury.

Expert Opinion

I spoke with a few experts, a physical therapist and a kinesiologist, who concur that sciatica pain can happen due to any number of reasons. Figuring out what doesn’t move well, but should, is the first step in figuring it out. Usually, the cause is in the hips and lower back, which I am all too familiar with.

Dr. Steve Young, D.P.T.

The kinesiologist gave me some treatments that you can do at home for your sciatica pain. They come in the form of stretches that rotate the hip to relieve pressure on the sciatic nerve.

Sciatica Home Treatment = Stretching

It should come as no surprise that movement of some sort is going to be the most significant home remedy. Before you jump right into trying these, it’s important to remember a few things; you might not be as flexible as the woman demonstrating, and that is perfectly okay. The stretch should not hurt; this isn’t a “no pain, no gain” exercise. If you’ve experienced sciatic pain for more than a month, see your doctor first.

The following stretch demonstrations are from healthline.com:

Reclining Pigeon Stretch

sciatica reclining pigeon

Sitting Pigeon Stretch

sciatica sitting pigeon

Forward Pigeon Stretch

sciatica forward pigeon

Knee to Opposite Shoulder Stretch

sciatica knee to shoulder

Sitting Spine Stretch

sciatica sitting spine

Standing Hamstring Stretch

sciatica stretch hamstring

Over the Counter Meds and Supplements

I prefer to try natural pain relief methods when I can. In a recent video that I posted, Dr. Oz recommended a few natural supplements for back pain that I had never heard of before, comfrey and devil’s claw. If you’ve tried these before, let me know what you think in the comments below. I plan on giving these a try at some point, and I’ll be sure to share my reactions with you when I do.

A supplement that I use, and love, is called Heal-n-Soothe. I did a whole post about it, which I’ll link to in a second. In a nutshell, the supplement combines 12 all natural ingredients to reduce inflammation and pain. It also supplements your body with essential enzymes that you lose as you age.

You can get a free bottle of Heal-n-Soothe here so that you can try it for yourself. And the article that I wrote about it can be found here.

I understand, 100 percent that natural remedies do not always work. I’ve been there, and am still there some days. The next step for me is to try over the counter pain medicines like acetaminophen (brand name Tylenol), ibuprofen (Motrin or Advil), or naproxen (Aleve). Usually one of these is enough to ease the pain, particularly when used in conjunction with the stretches mentioned earlier. Just make sure that you avoid alcohol and drug-interactions if you are on other medications.

At Home Physical Therapy Program

Doctor of Physical Therapy, Steve Young put together a video series and booklet that you can access via phone, tablet, or computer. The program consists of stretches and other helpful advice that is easy for just about anyone to do. Their support is very responsive to questions as well. It’s called Back Pain Breakthrough and covers all things back pain including sciatica.

It’s very inexpensive at $25 compared with the expense of going to see a physical therapist personally. On top of the cost is the inconvenience of having to leave home with terrible pain.

It’s a six-part video masterclass that gives instructions and demonstrates the specific stretches, and how to know if you’re doing them right.

The stretches only take about ten minutes a day, which is amazingly useful and convenient for busy adults.

The method Dr. Young uses is called Targeted Spinal Release, and the relief comes pretty quick. Usually with a month. If you don’t feel like you’re getting better, he offers a money back guarantee. And as we mentioned before, more than a month of sciatica pain means that it’s time to see the doctor anyway!

For more information click here and you’ll be taken to the page that thoroughly explains everything.

Back pain Breakthrough

That’s all for now, please tell me what you think about sciatica pain treatment at home in the comments below and share the article to offer help to others.

I look forward to hearing about your experiences!