5 Quick Relieving Home Remedies for Sciatica Pain!

by Salie

Want to get rid of that sciatica nerve pain & lower back pain for good? Here's the top 5 relief remedies & exercises you definitely must consider...


What natural remedies & home treatments can help get rid of sciatica nerve pain? The aching is almost unbearable at times. Please help!


Hi Salie, and thank you for your question regarding natural relief remedies for sciatica pain. The good news is there are some excellent home remedies for this condition that work exceptionally well.

Here's 5 of the best in order of importance...

#1. Ginger: This herb is by far the most powerful natural nerve pain reliever yet discovered. And best of all for sciatica sufferers, it works for virtually everyone who uses it! It's an incredibly potent anti-inflammatory food that's rich in potassium (a potassium deficiency is known to exacerbate sciatica pain). You can never have too much ginger so be sure to go nuts with it (the more the better). Here's a few easy ways to get your daily dose...

Ginger tea: Add two or three slices of finely sliced ginger, along with one teaspoon of ginger powder and one teaspoon of natural honey (for taste) and a squeeze of lemon juice to one cup of boiled water. Leave to steep until it's cool then drink. Drink this tea three times daily on an empty stomach.

Ginger slices: Buy some dried ginger slices (not sugar coated) from your local health food store and eat 8-10 pieces daily, also on an empty stomach.

Chew fresh ginger: This can be a bit hot but it definitely works! Take a slice of ginger and chew on it (don't swallow it) until all of the juice is gone then spit out. Repeat throughout the day.

#2. Epsom salt: The mineral magnesium is crucial for healthy nerve function. Epsom salt is a combination of magnesium and sulphate and is easily absorbed through the pores of the skin. A hot bath combined with two cups of Epsom salt will give you astonishing relief from your sciatica... guaranteed! Make sure your lower back and legs are submerged in the water for at least 20 minutes. Be sure to have this bath at least 3 times per week for best results. Regular Epsom salt baths are definitely one of the "must use"
home remedies for sciatica pain.

#3. Hot and cold compress: Hot and/or cold compresses can definitely help relieve sciatica pain and inflammation. Heat relaxes the tight muscles that may be pushing on the sciatic nerve. The cold treatment reduces the swelling around the nerve, along with helping to numb the pain. You can either use just one of these or alternate between the two. Be sure to start with the hot compress first then end with the cold compress. Simply place a hot or cold pack on the affected area for around 15 to 20 minutes. Repeat every few hours until you find relief.

#4. Chair exercise: This exercise works a treat and is regularly recommended by massage and manipulative therapists. Simply sit on a firm chair and cross your knees. Clutching your top knee with both hands, slowly pull it towards it's opposite shoulder (right knee towards left shoulder or left direction.) You will only need to move it an inch or so before feeling the pull on the side-near back buttocks area. Repeat this for 20-30 seconds each time you sit down and the pain will be gone in less than a week. After this, you will only need to do it once a day to prevent recurrences.

#5. Sports shoe or ball technique: Here's another great (and simple) exercise that gives almost immediate relief. Sit on a firm to semi firm chair. Place a sports shoe under your buttocks with the back of the shoe facing outwards and the toe part of the shoe sitting under your tail bone. So in other words, the shoe should be sitting long ways directly under your butt crack. Do this for 20 minutes then repeat when necessary. Be aware that it may hurt a little to begin with but the pain will quickly subside and then you'll feel some incredible relief! You can read more about the shoe technique here... Tennis Shoe Technique for Sciatica.

The ball technique is somewhat similar to the shoe exercise and works equally as well. Here's a simple video on how to do it... Tennis Ball Technique for Sciatica.

So go ahead and try these tips and remedies. You'll be pleasantly surprized by the results!

Good luck and all the best,


Troy (Certified Holistic Nutritionist & Herbalist, Health & Wellness Coach)

Comments for 5 Quick Relieving Home Remedies for Sciatica Pain!

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Sep 29, 2016
Severe Sciatica Pain
by: Edward Murray

Plz help me. I have severe sciatica pain and I really can't take it any more. Can I take lemon juice and salt to cure sciatica waist pain. I learnt after 3 months you have to go for surgery and I don't have a penny to go to the hospital. Waking up in the morning is extremely hard. Thanks so much for your service. Bless.

Sep 29, 2016
by: Troy (Admin)

Hi Edward. Yes you can take lemon juice and salt for sciatica pain. Just make sure you use fresh lemon juice (from half a lemon) and Himalayan pink rock salt. DO NOT use lemon juice out of a bottle or any other form of salt except Himalayan crystal salt... Himalayan Pink Rock Salt. This is very important. The lemon juice and crystal salt will help to alkalize your body and reduce the inflammation, which in turn will help to relieve your symptoms.

Mix thoroughly one teaspoon of finely ground Himalayan pink rock salt and the juice of half a freshly squeezed lemon in a glass of warm filtered water (not tap water). Drink this concoction first thing in the morning (on an empty stomach) then mix up another batch and drink this before bedtime. In addition to this, make sure you use the recommendations listed above.

This article here may also be useful... 6 Natural Ways to Relieve Sciatic Nerve Pain - Dr Axe.

Hope this helps you out Edward.

All the best to you.

Nov 14, 2016
My Story
by: James

I had sciatica for almost 2 years and was unable to sit and walk. Chiropractors and acupuncture didn't help me at all. My situation was really bad. However, one day I was searching for alternative treatments and found an e-book written by a former sciatica sufferer. He claimed that he cured his severe sciatica in one week at home by doing specific stretching. I was skeptical about it, but had nothing to lose so I got the book (Sciatica SOS). I didn't believe that doing something as simple as specific stretches could help me with my sciatica. But I started using them and surprisingly after my first session my pain was almost gone! Eventually, my sciatica went away permanently. I recommend anyone who has sciatica start doing stretching exercises such as the chair and sports shoe exercises. They worked for me!

Nov 25, 2016
Piriformis Syndrome
by: Gail

I was told by a physical therapy professional that I have the back of a 30 year old (I'm an active 77 year old woman) and that my sciatica is caused by my Piriformis muscle. I've had 3 Epsom salt hot baths, 2 acupuncture treatments, and one chiropractic treatment and nothing works. I also do several stretching exercises twice or more a day. I've had terrible pain almost continuously for a month now and I can't take much more of this. Most days after 5pm I'm in such agony that I can't walk from one room to another without screaming in pain. It feels like I'm being stabbed in my right leg and buttocks. What can I do to stop this? Is surgery the only answer? This is the 2nd episode of this pain. The last one was around 3 months ago and lasted even longer.

Nov 29, 2016
by: Troy (Admin)

Piriformis syndrome results when the piriformis muscle tightens and spasms, which in turn puts pressure on the sciatic nerve. And the reason why the piriformis muscle (or any muscle for that matter) spasms, tightens, twitches or cramps is the result of a CHRONIC deficiency of three key nutrients - magnesium, boron and potassium - and to a lesser extent, calcium, vitamin C and vitamin D. All of these nutrients are 100% essential for normal muscle contraction and healthy nerve function. One only has to fix their deficiency of these essential nutrients and they'll fix their piriformis syndrome - it's that simple.

The best way to get your daily supply of these crucial nutrients is with a terrific supplement called Natural Calm... Natural Vitality Natural Calm. It works a treat to restore the levels of these nutrients and get them back up to where they should be. It will take a good 6 months to really start to work so you'll need to be patient. But it will be worth it! Just remember too, if you want to keep your magnesium, boron, potassium, calcium and vitamin C & D levels up you'll need to keep on supplementing or they will gradually decrease again over time and you'll end up with the same problems you are having now.

In addition to the Natural Calm, start salting your food to taste with Himalayan pink rock salt (Chrystal salt). Pink rock salt is rich in 84 essential trace minerals, including magnesium, boron, potassium and calcium - in colloidal form. This simply means they are readily available and easily absorbable by the body. You can't go overboard with Himalayan Chrystal salt so use it in your cooking (in place of normal table salt which is actually bad for you) as much as you can!

You can read this article as well for more information on nutrients for healthy muscles and nerves... A Natural Remedy for Cramps That Works Every Time.

Hope this helps you Gail.

Good luck and all the best!

Dec 04, 2016
Shoe Technique
by: Anonymous

Could you show a pic demonstration of the sports shoe technique please?

Dec 04, 2016
Fed up!
by: Anonymous

Just reading these comments from other people I have to say I'm slightly relieved that other people are going through this as well. I'm going on my second month now and I've had enough. So discouraged.

Dec 06, 2016
by: Troy

Sorry, but we don't have a picture demonstration of the shoe exercise. If you find that you can't get it to work or don't get relief from it then try the ball exercise instead. Here's another video on how to get the most out of the ball technique... How to Stop Sciatica & Low Back Pain at Home with Massage.

Hope this helps.

All the best. :)

Dec 08, 2016
Need help please
by: Donna

I'm having lower back pain that radiates to my left side in the front. I was told it's possibly sciatica. Because I have no insurance I'm up the proverbial creek for having any kind of test to see if this is actually what it is. I've been in bed for two days now. Have you ever heard of Bowen works therapy for sciatica?

Dec 13, 2016
by: Troy

Hi Donna. Bowen therapy is extremely beneficial for sciatica pain and we highly recommend it. Just make sure you find yourself a good practitioner as this makes all the difference. This video may also be helpful... Treating Back Pain with Bowen Therapy.

Hope it helps!

Dec 18, 2016
Anti inflammatory
by: Joan

Don't forget turmeric. I started taking 1800 mg every morning and my sciatica pain was gone in 2 days. If I feel one slight burn in my right calf I take another 900 mg and the burn is gone!

Dec 20, 2016
Relieving Acoustics Pain
by: Loo

I used white tiger balm. It's amazing. Take a bit of balm in your fingers and rub it at the spot where you feel the pain. Rub it with your fingers in a circular motion. The movements should be firm and brisk. White tiger balm is available in Chinese stores, online or from Chemists.

Dec 23, 2016
Sciatica pain
by: Barbara

Please people if you have sciatica do not consider surgery. You can take Boswelia with your turmeric, which helps a lot as well. If you get the inflammation down then your pain should go away. Exercise is helpful along with the supplements. It does take a few months for it to work but for me this was very helpful.

Jan 02, 2017
How to Relieve the Pain
by: Anonymous

I've read a lot of posts and to my surprise not one person mentions putting your sciatica back in place to relieve the pain. If you do not know how to do this I recommend a good sports medicine Dr.

Jan 08, 2017
Sciatica pain
by: Elizabeth

Turmeric or curcumin (same thing). I thought I was going to go crazy with the pain. I found out I have major discrepancies in the length of my legs. A chiropractor gave me two wedges to level my pelvis and I take curcumin every day in pill form. My pain is now gone.

Mar 08, 2017
Sciatica pain
by: Anonymous

I had sciatic area pain for 2-3 years before I found that I needed arch support on my feet. After I found the correct high arch support and started to wear them, my sciatica pain disappeared.
Basically, my collapsed foot arch was causing misalignment of my leg all the way up to the humerus ball joint in the pelvic socket. This was causing it to rub on the socket and hence the pain.
The pain comes back if I do not wear my arch supports. A cheap fix... but you have to find an arch support that actually supports! There are many on the market that don't do anything.

May 18, 2017
Sciatica relief
by: Caroline

I have finally found relief for my sciatica by doing Pilates 2x each week. I was very clear with the pain I experienced and the instructor worked with me so I strengthened my core and my lower back. What a relief!

May 19, 2017
by: Troy

Nice one Caroline. Thanks for sharing!

May 23, 2017
The tennis shoe technique works
by: dgfowler

I have only been suffering from sciatic pain since October of 2016. I have tried numerous techniques including a sciatic nerve block, chiropractic and physical therapy. So far the only thing that has helped me keep it at bay is sitting on that tennis shoe. I even have a spare one I keep in my drawer at work in case it starts to flare up. Thankfully now I can go the majority of the day without it flaring up. I sit on one when I get up in the morning and also just before going to bed. I'm finally able to get a few hours of extra sleep that I was previously lacking before. Pain meds don't even touch it. The other thing I'm going to try is picking up some ginger candy and eating this.

May 29, 2017
by: Anonymous

Hi, I'm presently seeing a holistic chiropractor 2-3 times a week and he is working wonders. He does what you call entrainments, no cracking. What has worked for my inflammation is a product called Ligaplex. 2 capsules with each meal. You can find it online, just Goggle it. My chiropractor sells it. It reduced all of my inflammation in my legs and now I feel wonderful. I highly recommend this. You will be surprised after just one day. It is all natural!! Stretching is a must every morning and afternoon, and the compresses help too. Good luck everyone, I feel ur pain. PLEASE go out and get this supplement. Ligaplex!!

May 30, 2017
Sciatica pillow & yoga
by: Wendy

I feel like I can manage my sciatica pain better now once I learned the right yoga stretches. YouTube "Yoga with Adrienne for Sciatica". This technique worked for me. I do the stretches on my own now every morning and night and if I have a long day sitting down I try to break it up with some stretches. Sciatica pillows are amazing as well. They look like bicycle seat pillows. I bought mine at Bed Bath & Beyond. I recommend getting one. This is probably why the tennis sneaker trick works. It's the same concept of keeping pressure off the nerve.

May 31, 2017
by: Troy

Nice, thanks for sharing. Here's what Ligaplex looks like if anyone's interested... Ligaplex Capsules.

Aug 10, 2017
Sciatica with leg spasms
by: Yaya

Ok here goes...my legs jump and jerk like crazy when trying to rest or sleep. They jerk consistently and with such force that it will force me down the bed. Mostly it is my left leg and sometimes the right. Once in awhile it is both. I've been told it is severe compression from a surgery of the L5 disc rupture repair from 1993. My legs are constantly vibrating. The worst part is not being able to sleep.
Help me please.

Aug 11, 2017
by: Troy

Try taking a good magnesium supplement that contains magnesium citrate or using a transdermal magnesium spray. A magnesium deficiency is the #1 cause of muscle/tendon spasms...

Cut the Cramps - Dr Carolyn Dean.

Magnesium Deficiency Symptoms and Diagnosis.

Hope this helps.

All the best!

Oct 04, 2017
Sciatic pain relief
by: Sanet

I had sciatic pain for almost 6 months. I went for physiotherapy and biokenets. It did not work. So I decided to start doing planking and after five days the pain was gone. Planking really works!

Oct 08, 2017
Back pain
by: Anonymous

I have lower back pain and I am told it's because my hamstrings are very tight. Please help!

Oct 11, 2017
Reply to "Back Pain" Comment
by: Troy

Yes, this can very well be one of the causes of lower back pain. Try these hamstring stretches for your back pain, they work extremely well... Easy Hamstring Stretches to Alleviate Sciatica Symptoms.

Hope they help.

All the best!

Nov 10, 2017
I too have suffered from sciatica pain
by: Anonymous

Hi everyone and anyone who has suffered from sciatica. I have two suggestions that not only worked for me but a couple of my friends too. The first thing I did was place a hot water bottle at the base of my spine. Then I used a TENS machine (Transcutaneous Electrical Nerve Stimulation). It was fairly cheap and I got it from Lloyds chemist. These two things combined got rid of my sciatica, and that was over two years ago. It has never re-occurred.
Good luck!

Apr 13, 2018
Chair exercise
by: Anila

Please show the chair exercise with a diagram or video.

Apr 19, 2018
Reply to Anila
by: Troy

Here's the best (and simplest explanation) video available on how to do the chair exercise. It's a slight variation but still works amazingly well... Piriformis Stretch For Back Pain and Sciatica.

Hope it helps.

All the best to you Anila!

Nov 13, 2018
Excersise pics
by: Anonymous

It would be good if provided with more exercises pics...

Dec 03, 2018
Health and fitness
by: Tikkay Khan

If the symptoms of sciatica are mild and do not last longer than 4-8 weeks, it is probably acute sciatica, and medical attention is not usually necessary. A complete medical history may help speed up the diagnosis. Doctors will also have the individual perform basic exercises that stretch the sciatic nerve.

Dec 13, 2018
Relief after 25 years
by: Anonymous

I got to the point where I couldn’t walk for 3 years straight - I fell and was really bad after this. Chiropractor visits were only temporary relief. I was finally able to walk and find some relief by laying on the floor with my legs up against the wall or chair and folding my opposite leg across the other as if I was sitting. I did this several times a day - it really stretches the nerves. The swelling was reduced with hot Epsom salt baths and pain relief using ice worked a treat. But the best relief for me was visiting and Orthopedic and then getting physical therapy. They showed me how to diminish the pain by stretching, breaking the nerve knots (painful) and by continuing to keep moving, walking and sitting and stretching. I’m now poor from not being able to work but very happy I've finally got my life back (90% so far). I’m now walking and doing Yoga and Pilates. Don’t sit to long and don’t overdo anything. That's the secret. Just move and stretch when you wake up and repeat throughout the day. Also rest on the floor with legs up on the wall or chair and stretch. Epsom baths 3 times a week in the evening to sleep are heavenly. ❤️ To those with this pain - patience and meditation are the key to keep you sane and at ease.

Jan 04, 2022
Herniated disc
by: Anonymous

Will this help for herniated disc? If not, what else can I use or do?

Jan 13, 2022
by: Troy

We would recommend this exercise for a herniated disk. It works extremely well... Best Exercise for Sciatica & Herniated Disc.

Hope it helps. 😊

Jan 19, 2022
Sacroiliac pain?
by: Anonymous

Does this help with S.I pain? If not, do you have any advice to relieve L5 S1 herniation?

Jan 27, 2022
Reply to "Sacroiliac Pain" Comment
by: Troy

This exercise is an absolute cracker (pardon the pun) and works a treat for releasing the joint and giving quick pain relief... How to Self Release SI Joint.

Hope it helps. 👍

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