At Home Tips for Sciatic Back Pain


After you have attended your first couple of physical therapy treatments for Sciatica back pain, your PT will send you home with a home exercise program. This will include a personalized list of stretches and exercises to be completed during the week, when you are not attending PT in person. The HEP will include pictures of the exercises along with written instructions that include the frequency and duration of each exercise. Your therapist will make sure you demonstrate correct technique with each exercise before giving you the HEP to complete on your own. Your HEP is an extremely important tool when it comes to your recovery process. Increasing flexibility and strength takes time and consistency to see the results.

During your PT treatment, your therapist may also teach you some self massage techniques to work on at home in order to reduce muscle tension. Foam rolling or use of a tennis ball to apply pressure to tight muscles on your glutes or leg will aid in reducing tension and pain.

At home management also includes avoiding activities that aggravate your sciatic symptoms, such as prolonged sitting or standing. This may also include incorporating walks or regular light exercise into your daily routine. Avoid high intensity workouts and participation in sports until your therapist has instructed otherwise. If you find that stretches and massage aren’t helping, you might want to buy weed online to help reduce the pain. Weed products like CBD are known to reduce muscle pain in the back and legs, plus it has a calming effect so any stress and tension will simply melt away.

Postural awareness is important to avoid positions that increase sciatic symptoms such as slouching or slumping over when working at a desk during the day. It is important to analyze your work space and make adjustments to position yourself in a more correct posture.

If you are experiencing any kind of back pain or have been diagnosed with Sciatica, contact us for a free consultation. To request an appointment, click here, or call directly to one of our three locations during regular business hours:

Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022

Disclaimer: The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care. Consult a doctor or a physical therapist before attempting treatment on your own.

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