NHS<\/a> guidelines recommend a stepwise approach for sciatica, starting with over-the-counter painkillers, then moving to weak opioids, drugs for nerve-related pain such as gabapentin and, in some cases, epidural injections.<\/p>\nIn the most severe cases, patients may even undergo surgery to decompress the nerve.<\/p>\n
But experts told The Mail on Sunday that the vast majority of patients can ease \u2013 and even cure \u2013 the condition themselves, without using powerful drugs, simply by making a handful of lifestyle changes.<\/p>\n
As columnist Dr Ellie Cannon wrote last week, although she sees patients with sciatica \u2018almost every day\u2019, many remain unaware of the simple treatments available. She asked readers to share how they had managed their often-debilitating sciatica \u2013 and was inundated with letters and emails.<\/p>\n
![\"Sciatica\u00a0occurs](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/10\/102707341-15162069-image-a-63_1759597902212.jpg\")
<\/p>\n
Sciatica\u00a0occurs when the roots of the sciatic nerve \u2013 which runs from the lower back down through the hips and legs \u2013 become inflamed or compressed<\/p>\n
Their suggestions ranged from the conventional \u2013 physiotherapy, regular exercise and weight loss \u2013 to the more unusual, including inversion tables to create space between the vertebrae; CBD patches on the area and even regular buttock massages.<\/p>\n
One woman even wrote that she cured her sciatica by ditching her underwired bras: \u2018I\u2019ve swapped to highly unflattering shapewear that is like a surgical stocking and gives no shape whatsoever. But I have not worn a bra in six months and have not had sciatica since,\u2019 she added.<\/p>\n
For Shirley, the solution was similarly surprising: acupuncture.<\/p>\n
\u2018I\u2019d tried it before for hip pain, so I booked a session as soon as I got home,\u2019 she said. \u2018After the first treatment I felt nothing \u2013 I thought it was a waste of money. But later that day, after sitting in my armchair for a few hours, I stood up and walked to the kitchen without my crutches.<\/p>\n
\u2018By the seventh session the pain had gone completely \u2013 and it\u2019s never come back. It\u2019s amazing.\u2019<\/p>\n
So what actually works for sciatica \u2013 and what\u2019s just a gimmick? We asked the experts…<\/p>\n
SWIMMING BEATS REST<\/p>\n
IT might sound counterintuitive, but one of the best remedies for a trapped sciatic nerve is regular movement and staying active.<\/p>\n
![\"Swimming](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/10\/102707347-15162069-image-a-62_1759597642936.jpg\")
<\/p>\n
Swimming is one of the best forms of exercise to ease back pain, including sciatica<\/p>\n
\u2018Two or three decades ago people were told to rest in bed,\u2019 says Dr Annina Schmid, professor of pain neurosciences at Oxford University. \u2018But we now know staying active is the most important thing for recovery.\u2019<\/p>\n
Research shows repeated light exercise eases most types of back pain \u2013 including sciatica \u2013 and NHS guidelines recommend keeping mobile.<\/p>\n
One of the best forms, experts say, is swimming.<\/p>\n
The water\u2019s buoyancy reduces stress on the spine, while its<\/p>\n
resistance strengthens core and back muscles. This low-impact exercise also boosts circulation and lowers inflammation.<\/p>\n
\u2018Animal studies show swimming is incredibly effective at healing sciatic nerve injuries,\u2019 says Dr Schmid. \u2018Aerobic exercise improves nerve pain and has a regenerative effect, helping nerves heal and grow back properly. It also has a potent anti-inflammatory effect \u2013 as effective as some medication.\u2019<\/p>\n
FIND RELIEF ON THE MAT ‘Miracle’ workouts saved me <\/p>\n
It was during the first lockdown that Marie Gressman began to feel twinges of pain in her back.<\/p>\n
The nurse and senior lecturer at Teesside University was spending hours teaching remotely, sitting bent over her computer \u2013 and in her free time, working in the garden, lifting heavy tools and plant pots. \u2018I think I must have overdone it one day,\u2019 explained the 69-year-old. \u2018The pain became unbearable \u2026it felt like I\u2019d been kicked by a horse.\u2019<\/p>\n
![\"Marie](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/10\/102707351-15162069-image-a-61_1759597582515.jpg\")
<\/p>\n
Marie Gressman, 69, cured her sciatica with regular yoga and healthy eating<\/p>\n
After a few weeks, Marie (pictured) sought help from a physiotherapist, who confirmed sciatica.<\/p>\n
For Marie, it was regular core-strength exercises using a swiss ball, weekly yoga and Zumba classes and posture adjustments \u2013 using a small roll when sitting in a desk chair \u2013 that finally cured her relentless pain and numbness.<\/p>\n
\u2018I took Nurofen for as long as was needed, but it wasn\u2019t until I began doing my daily core workout and using my back roll that the pain actually resolved,\u2019 she said. \u2018It was miraculous.\u2019<\/p>\n
Like swimming, yoga can also help soothe sciatica. For Fife-based gardener Stewart Moreland, 70, it was the cure for decades of agony.<\/p>\n
\u2018I first got sciatica in my 30s from too much time in the gym,\u2019 he said. \u2018I trapped a nerve and from then I was in constant pain. I tried everything \u2013 nothing worked. It became so bad I couldn\u2019t sleep.\u2019<\/p>\n
Relief only came when a friend suggested yoga. Stewart began a gentle back-strengthening routine every morning.<\/p>\n
\u2018I found a sequence online and stuck with it,\u2019 he said. \u2018Within two weeks the pain eased, and eventually it disappeared.<\/p>\n
\u2018I\u2019ve had no sciatica since \u2013 that was nearly 20 years ago.\u2019<\/p>\n
Research backs him up. A University of Southampton trial in 2015 found patients with lower back pain and sciatica who did yoga for three and six months had<\/p>\n
significantly less pain and disability than those given standard medical care.<\/p>\n
A 2005 University of Washington study also reported \u2018superior\u2019 improvements in back function among those who practised yoga regularly. The benefits lasted for several months at least.<\/p>\n
But not all yoga is suitable, warns Dr Colette Ridehalgh, physiotherapist and lecturer at King\u2019s College London. \u2018There are so many different types and techniques, and it\u2019s about being sensible about what you can and can\u2019t do,\u2019 she said.<\/p>\n
\u2018Prolonged or forceful movements may aggravate pain in the early stages, so monitor which positions do or don\u2019t work for you.<\/p>\n
\u2018Make sure you go to a yoga teacher with reasonable qualifications and tell them that you\u2019re having leg and back pain before you begin the class so that they can advise you.\u2019<\/p>\n
And as with all forms of exercise, say both Prof Schmid and Dr Ridehalgh, don\u2019t push it.<\/p>\n
\u2018See what works best for you \u2013 not all forms of exercise will suit everyone,\u2019 said Dr Ridehalgh.<\/p>\n
\u2018Pay attention to how you\u2019re feeling when you\u2019re doing it, and if you\u2019re still experiencing prolonged symptoms after, then you may be doing too much.\u2019<\/p>\n
Try these NHS-backed stretches\u00a0 <\/p>\n
Doctors stress the importance of staying active if you have sciatica. The NHS recommends trying these movements to help ease pressure on the sciatic nerve, improve flexibility and strengthen the core and back muscles \u2013 all of which can relieve pain and prevent flare-ups. If pain is severe, stop and talk to a physiotherapist or GP.<\/p>\n
Lie on your back with knees bent. Bring one knee up towards your chest (clasp it if necessary) and hold for 20\u201330 seconds. Then swap sides.<\/p>\n
Lie on your back with knees bent. Cross one ankle over the opposite knee and gently pull the lower leg towards your chest. Hold for 20\u201330 seconds.<\/p>\n
Lie face down, propped up on your elbows. Gently arch your back, keeping hips on the floor, and hold for 5\u201310 seconds.<\/p>\n
Lie on your back with knees bent. Flatten your lower back into the floor, then lift your hips until your shoulders, hips and knees form a line. Hold for a few seconds, then lower.<\/p>\n
Tip: Do each stretch slowly, never push into pain, and repeat a few times a day.<\/p>\n
FIND AN ALTERNATIVE<\/p>\n
Less traditional approaches such as acupuncture and chiropractic have less evidence behind them \u2013 but some patients swear by them.<\/p>\n
Although NHS guidelines don\u2019t recommend acupuncture for sciatica, Dr Ridehalgh says there\u2019s no reason it can\u2019t be tried. The ancient Chinese therapy uses fine needles thought to trigger natural pain-relieving chemicals, improve circulation and ease stiffness.<\/p>\n
Research is mixed, but one Chinese trial found sciatica patients who had acupuncture for a month reported less leg pain and better function lasting up to a year. \u2018We think it works by stimulating sensory nerve fibres, which trigger a pain-relieving effect in the brain,\u2019 says Dr Ridehalgh.<\/p>\n
![\"Acupuncture,](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/10\/102707343-15162069-image-a-64_1759597997733.jpg\")
<\/p>\n
Acupuncture, although not recommended by the NHS for sciatica, has helped some sufferers<\/p>\n
\u2018Whatever the mechanism, if it helps reduce pain that\u2019s positive \u2013 though it won\u2019t speed up healing.\u2019<\/p>\n
Hands-on therapies such as chiropractic or osteopathy can also provide short-term relief, says Oxford University\u2019s Professor Annina Schmid.<\/p>\n
\u2018Adjustments may reduce how many pain signals the nervous system sends,\u2019 she explained.<\/p>\n
\u2018It\u2019s a bit like distraction \u2013 it inhibits the sensation temporarily. But the effect tends to wear off within 24 hours.\u2019<\/p>\n
For some, though, it works. Angela Godwin, 81, from Kent, found that chiropractic treatment was the only thing that helped her sciatica pain.<\/p>\n
\u2018I tried physiotherapy and anti-inflammatory medication, belladonna plasters [adhesive patches] and all sorts of other things,\u2019 she said. \u2018They helped, but didn\u2019t get rid of the pain.\u2019<\/p>\n
\u2018Then, a friend told me to try a chiropractor, and within six treatments, I was free of pain. If I ever got another bout of sciatica, I had more sessions with my chiropractor, and now am completely cured \u2013 I haven\u2019t needed any further treatment for over a year.\u2019<\/p>\n
Just make sure any manual therapy, or acupuncture, is used in conjunction with exercise, advises Dr Ridehalgh.<\/p>\n
SIT UP STRAIGHT<\/p>\n
As many as 80 per cent of Britons will suffer lower back pain at some point, and about five per cent live with it as a chronic condition \u2013 often linked to sedentary lifestyles and poor posture.<\/p>\n
Spending hour upon hour hunching over a desk was the cause of nurse and senior lecturer Marie Gressman\u2019s pain [see box, left].<\/p>\n
And experts say poor posture is a common trigger for sciatica flare-ups, putting excessive strain on the lower back.<\/p>\n
Professor Schmid explains: \u2018It\u2019s very important people understand what sciatica is, to help them understand how things they do might relieve or trigger it.\u2019<\/p>\n
The sciatic nerve is most often irritated or compressed by a slipped disc or narrowing of the spinal canal (spinal stenosis). Strengthening the back and core muscles helps prevent both.<\/p>\n
The NHS recommends gentle stretches, such as raising the knees to the chest one by one while lying flat and holding it there for a few seconds, or lifting the hips into the air from the same position.<\/p>\n
Simply maintaining good posture while sitting, standing or even lying down can also ward off flare-ups. For Marie, a small roll fixed to her office chair to support her lower back, along with daily core exercises, eventually eased her pain.<\/p>\n
Even sleep position can make a difference, says Prof Schmid.<\/p>\n
For some, laying in bed for prolonged periods can cause back pain and nerve compression. Changing position can help decompress the spine by increasing the space between the vertebrae. \u2018Those who find stomach-sleeping painful can place a pillow under the abdomen,\u2019 said Prof Schmid. \u2018Side-sleepers may benefit from a pillow between the knees. Physios can help identify the best positions, though it often takes trial and error \u2013 the body usually tells you what does and doesn\u2019t help.\u2019<\/p>\n
AVOID GADGETS<\/p>\n
The internet is awash with supposedly sciatica-relieving gadgets \u2013 but most won\u2019t help, warns Professor Annina Schmid.<\/p>\n
\u2018There are plenty of machines claiming to use electrical pulses to ease pain \u2013 but studies show they don\u2019t help sciatica,\u2019 she said.<\/p>\n
Corsets and belts are another false promise. While lumbosacral corsets can aid recovery from spinal fractures or surgery \u2013 acting like a temporary cast by limiting movement \u2013 they do nothing for sciatica. Prolonged use can even weaken the core by letting muscles waste away.<\/p>\n
\u2018It\u2019s much cheaper to put a hot pack on your back,\u2019 said Prof Schmid. \u2018There\u2019s no evidence it works either \u2013 but at least it won\u2019t cost you anything.\u2019<\/p>\n
Instead, experts say the real key is movement. \u2018A lot of people with sciatica stop being active, but the sooner you resume everyday activities, the better the recovery,\u2019 said Dr Colette Ridehalgh. \u2018If you still struggle after a few weeks, speak to your GP about other support.<\/p>\n
\u2018But with the right management most people do fully recover \u2013 it just takes time and effort.\u2019<\/p>\n","protected":false},"excerpt":{"rendered":"The day before she was due to fly to Cape Town for her grandson\u2019s wedding, Shirley Boyle was…\n","protected":false},"author":2,"featured_media":475164,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[92,105,211,942,2196,16,15],"class_list":{"0":"post-475163","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-dailymail","9":"tag-health","10":"tag-nhs","11":"tag-oxford-university","12":"tag-south-africa","13":"tag-uk","14":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115319912525650344","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/475163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=475163"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/475163\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/475164"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=475163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=475163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=475163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}