SCIATICA

Sciatica: pain in the buttock and leg… how to relieve it without making it worse

Article written and reviewed by a pharmacist graduated from the Faculty of Paris.

Key point: Sciatica is most often caused by irritation of the sciatic nerve. Pain typically starts in the lower back or buttock and travels down the leg, sometimes to the foot. Tingling, numbness, or “electric shock” sensations may occur.

The good news is that many cases improve with relative rest, pain-relieving positions, appropriate heat/ice, and a gradual return to movement. The goal is to reduce pain and avoid common mistakes that prolong the flare.

1) How to recognize sciatica

  • Pain that radiates down the leg (typical pathway)
  • Worse with prolonged sitting, bending, or sudden movements
  • Possible tingling, numbness, burning sensations
  • Sometimes difficulty walking normally

2) Common causes

  • Disc herniation (well-known but not the only cause)
  • Degenerative changes / osteoarthritis
  • Muscle tightness (piriformis area) irritating the nerve
  • Too much sitting + poor posture + weak core muscles
  • Lifting, awkward movement, too-fast return to sport

3) What really helps (safe basics)

✅ Relative rest (not total bed rest)

Avoid the movement that triggers sharp pain, but keep gentle walking if possible. Prolonged total rest may slow recovery.

✅ Pain-relieving positions

  • On your back with legs supported (pillows under calves)
  • On your side with a pillow between your knees

✅ Heat or ice?

During an acute, inflammatory phase, ice may help reduce pain. If the pain is mainly due to muscle spasm/tightness, gentle heat often feels better.

✅ Gradual return to movement (key to prevent relapse)

As pain improves, gentle mobility and light strengthening help stabilize the lower back.

Helpful products for sciatica relief

1) Lumbar support brace (temporary support)

👉 Lumbar support brace (see product)

2) Hot & cold pack (matches the FAQ)

👉 Hot & cold pack (see product)

3) Topical pain relief gel (lower back / buttock)

👉 Topical pain relief gel (see product)

4) Ergonomic seat cushion (sitting comfort)

👉 Ergonomic seat cushion (see product)

5) Exercise mat (gentle mobility)

👉 Exercise mat (see product)

When to seek urgent medical advice (red flags)

  • Major weakness in the leg or foot (foot drop)
  • Severe numbness, trouble walking
  • Bladder/bowel problems or “saddle” numbness (emergency)
  • Fever, unexplained weight loss, unusual night pain
  • Pain after a significant fall or injury

FAQ – Sciatica

Sciatica or simple low back pain?
Sciatica often causes pain that radiates down the leg. Low back pain is usually more localized in the lower back.

Should I stay in bed?
Usually no. Aim for relative rest. Gentle walking, if tolerated, can help recovery.

Heat or ice?
Use ice during acute inflammation. Use gentle heat if muscle tightness/stiffness dominates (not during active inflammation).

How long does it last?
Often days to a few weeks. If it persists or keeps returning, medical advice is recommended.

When should I see a doctor?
If pain is severe, lasts more than 10–14 days without improvement, or if you develop significant weakness, numbness, or urinary symptoms.

Conclusion

Sciatica can be scary, but it often improves with the right approach: relative rest, pain-relieving positions, appropriate heat/ice, and gradual movement. The best strategy is to calm the flare first, then rebuild mobility and stability without sudden overload.

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