DIY Sciatica Relief

Before you can treat sciatica, you must first know what’s causing those symptoms. Although many refer to sciatica as a condition or disease, it is actually only a set of symptoms that accompany a condition such as a back injury. Sciatica symptoms occur after a herniated disc or other back injury compresses a nerve in your spine. This nerve compression can cause shooting pain from your lower back through your legs. To brace for pain, you may contract your muscles, which can lead to tight, stiff and painful muscle knots. One of the most important components to relieving sciatica pain is relaxing your muscles. Here are a few DIY remedies to help relieve muscles and reduce sciatica pain.

Make Your Own Heating Pad

Heat can relieve pain by stimulating blood flow, relaxing muscle spasms, and soothing sore muscles. Create your own sciatica relief with these DIY heating pad instructions.


1 pair of socks (preferably clean)

1½ cups of rice


Step 1: Pour the rice into one of your socks.

Step 2: Close your sock by tying a knot at the open end of the sock.

Step 3: Place the rice-filled sock, knot down, into your second sock. Tie the end of the second sock.

Step 4: Heat your homemade heating pad in the microwave for three minutes.

Step 5: Find your favorite chair and lay down with the heating pad under your affected area.

Allow your warm, rice-filled sock to soothe your muscles and relieve your sciatica pain.

Make Your Own Flexible Ice Pack

When your body is injured or your muscles are irritated, the damaged tissues become inflamed. This inflammation can cause pain, swelling, or redness. Cold therapy can help reduce inflammation and relieve pain. Here’s what you’ll need for your DIY flexible ice pack.


2 cups water

1 cup rubbing alcohol

2 zip top plastic bags


Step 1: Add your water and rubbing alcohol to a mixing bowl and stir.

Step 2: Pour your mixture into one of the plastic bags. Zip the bag closed.

Step 3: Place the full bag into the second bag for double-bag strength.

Step 4: Place your pack in the freezer for a minimum of 15 minutes.

Step 5: Remove your pack from the freezer and apply to the affected areas of your body.

Step 6: Relax knowing that your DIY remedy is decreasing inflammation and relieving your sciatica pain.


Because sciatica is not a disease itself, but a result of a more serious condition such as a herniated disc or other back injury, heat and cold therapy can provide only temporary relief for your sciatica symptoms. Our chiropractors in Greentree and Monaca can help you identify the source of your sciatica pain and develop a customized treatment plan that best fits your needs.

You Might Also Enjoy...